Crossfit Garage – CrossFit
Weightlifting
Clean Liftoff x 2 + Power Clean (1×3)
2 Clean Liftoffs followed by 1 Power Clean
– partial clean pull or deadlift to just above the knee
– tension is in the lats
– weight remains balanced in mid-foot
– movement initiated with leg drive
– notice in the video how the athlete moves his knees out of the way as he progresses the pull from the floor
Athletes should take the beginning of class to work towards a manageable/heavy set, scored as one set of three reps.
Metcon
Five Star (Time)
3 Rounds:
10 Hang Clean 95/65
200m Run/Sprint
Rx+ 115/85
*Hang Clean with full SQUAT
Bright Spot
Power Clean
200m Run (Time)
Intended Response
The Clean lift-off strengthens the pull of the Clean from the floor and can help the athlete practice the proper position and shifting of weight as the bar leaves the floor
The Metcon should be treated as a sprint with a time domain of 8-12 minutes or less. Cleans should be done unbroken or split 5+5.