Skill: Squat clean with light weight. While working with a light weight (empty bar for most athletes) work on cleaning the bar up to your shoulders…pause…and then complete a front squat. Form is most important during this skill.
If you are experienced with squat cleans then I want you to train with a slight heavier weight (65/95) and work on getting full extension on your clean and then moving directly into a front squat. Do not separate the movements. They should flow together smoothly.
wod: Kettlebells and Burpees for time
Today we will do ascending and descending movements of kettlebells and burpees.
10 KB and 1 burpee (1/1.5 pood)
9 KB and 2 burpees
8 KB and 3 burpees
7 KB and 4 burpees
till you get to 1 KB and 10 burpees!
core: 2 minute max of medball slams. You can perform the core work whenever you are ready. Just note you max reps on the board.
What they were doing at 5:30am this morning!
whelp, I’m looking forward to trying this one.. just not looking forward to the time of day I’ll have it to try it in. 5 am? too early! oh well.. that’s what you get for having a busy schedule.
[...] workout this morning? the crossfit carmel workout for 8 april with just a little amendment. at the end of the ladder, 1 KB and 10 burpees, I went back up. so it [...]