WOD – Friday, September 5, 2008


WOD – Friday, September 5, 2008

Squat Clean

5-5-5-5-5 reps

Rest appropriately between sets to insure a strong effort.

The squat clean is accomplished by moving a weight from the floor to the rack position (across the front of the shoulders) in a motion that combines a deadlift with a high pull, at which time the athlete agressively pulls theirself under the weight to “catch” it in a front squat position.  The crease of the hip passes below the plain of the knee, once the weight is received and stabilized in the deep front squat position, the athlete stands up so as to insure that the hip is not closed (flexed) at all.

Dead-lifts are functional for everyone, photo courtesy of CrossFit.com