4 Rounds of
4 Spider Lunges w/ reach up on both sides
10 Wrist Circles/ side
1 x 2 Clean Pause extension (below knee, above, high on thigh) + 2 Hang Hi Pull (bar only)
1 x 2 Clean Pause extension (below knee, above, high on thigh) + 2 Hang Clean (light wt)
1 x 1 Clean Pause extension (below knee, above, high on thigh) + 2 Cleans (light wt)
1 x 2 Cleans (moderate wt)
Work Sets (30 minute time cap)
8 x 3 Clean* (touch and go; no drop&reset!)
– all cleans from floor, may be power or full squat
Partner Met-Con (18 min time cap)
OH Plate Lunge
Plate Russian Twist
– 1 plate per pair
– A performs 10 Lunges (5 per leg), then B does 10 lunges. Next, A does 10 Twists (5 per side), then B does 10 Twists. Then A does 20 lunges (10 per leg), then B, etc.
I am so sore from this workout! I. Worked with Diane and worked up to 83#. I can drop into a squat with lighter weight but still not 100% comfortable there as I go heavier. Mike was giving me some good tips. He noticed if my gaze was down, I would fail, but if my gaze was up I would hit it. Still working on keeping a tight upper back/core. Worked with a 25# plate on the metcon, did I mention I am sore?
So proud of the CrossfitDC team on their regional performance! You guys rocked and are an inspiration!