WOD September 12th 2013

Thursday September 12th

Clean Complex @ 60% of clean 5 sets of 3 reps


1 Rep = Start with weight on the ground. Complete one full squat clean. Do not set the bar down and lower to mid-thigh, then do one hang power clean (meaning do not end in full squat). Then with weight in the rack position perform one front squat.


Summary: 1 full clean + 1 hang power clean + 1 front squat = 1 rep

Clean and Jerk 2 sets of 3 reps @ 50% of clean

CrossFit - The Sumo Deadlift High Pull with Matt Swift
CrossFit - The Sumo Deadlift High Pull with Matt Swift

4 rounds:


30 sec. as many reps as possible of sumo-deadlift high pull @ 75
30 sec. burpees
30 sec. double-unders
30 sec. plank
rest 2 min.


*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: Strength = As prescribed. WOD = SDLHP @ 45, single-unders 

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