Strength/Skill
EMOM 10
Even: 4 Touch & Go Power Clean
Start in the neighborhood of 75% of your power clean max and work up if you can.
Odd: 10 Mini-Band Forearm Wall Slide
Watch this video for an explanation. We’ll do these weekly.
Keep tension on the band by pulling it apart with your forearms, keeping your wrists in line with your elbows. Be sure to “reach” to feel your shoulder blades round toward the wall. Also, exhale hard before starting the movement, to pull your ribs down. And be sure not to overextend at the lower back. These are boring, yes… but so incredibly useful for shoulder health!!
WOD
12 Strict Chinups (S: Weighted)
12 Clean & Jerk – L: 115/75; S: 155/105
9 Strict Chinups
9 Clean & Jerk
6 Strict Chinups
6 Clean & Jerk
3 Strict Chinups
3 Clean & Jerk
Daily Reading
1. Why Your Self-Guided Therapy Isn’t Working
2. You’re a CrossFitter and “The Open” is for you
3. Understanding Mobility
4. 4 Ways Hypermobile Clients Can Improve Their Training