Strength work: Clean and Jerk. This is a two part movement so you will be combining all your work on the cleans and push press into one movement today. Make sure and warm up your shoulders with good mobility work!
Clean and Jerk
3 warm up sets – work up to your working set weights
3 working set – once you find you working weight it will remain the same for all 3 sets.
wod: Max sit-ups/ Max wallballs
max sit-ups for 4 minutes
rest 2 minutes
max wallballs for 4 minutes
Total reps is you score!
Ever wonder what elite CrossFitter’s wear? We found out and snapped a pic for you! Pink socks and gray converse!
Sierra told him she use to have the same shoes! Actually we both did.
Did that dude in the pink socks end up taking gold?
Yeah he won, the Indy North website has a pic of him on there. I guess all results and pics will be posted on their site later today. (
when you are the Great Lakes Invitational Male Champion, you can wear whatever you want!
Yeah the picture on the Indy North explains why he can wear pink socks. Who notices them when you are built like that.
I am surprised Brenda only took a picture of his socks…:-)
Thanks for all the help tonight Billy.
Great pointers, Billy. I’ll eventually be able to put all your tips together and get the cleans down.
Thanks guys… we’ll keep working, its great to see how everyone responds to feedback and improves on each rep.