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OUR BLOG

WOD – Saturday, 10/11/2018

By admin | In CrossFit Rocks | on November 9, 2018

CrossFit Rocks – CrossFit

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Pull under the bar fast on those squat cleans!!!

Warm-up

Warm-up (No Measure)

3 rounds

100m jog

10 cossack squats

5 burpees

Burgener squat clean warm up

Metcon

Metcon (Time)

4 rounds for time of:

20 squat cleans

800-m run

Men: 52kg.

Women: 34kg
Pull under the bar fast. With a squat clean you need to be pulling straight into the bottom of a squat. This is way more efficient than catching in a power clean then riding the squat down.

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