My Mama does a different kind of clean.

14
Jan

My Mama does a different kind of clean.

Centennial CrossFit – CrossFit

Warm-up

Burgener Warm Up NST (No Measure)

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops
With a clean grip instead of snatch grip.

Weightlifting

Hang Power Clean (3-3-3-3-3-3-3)

Record your heaviest lift. If you DNF, record the prior successful lift.

Extra Credit

Pull-ups (Ladder up. For as long as you can.)

Start with 1 pull up. Then do 2 pull ups.

Then do 3.

Keep going until you can’t go that rep scheme without breaking. Staying on the bar and hanging is allowed. Coming off the bar during that rep scheme isn’t allowed. Athlete may come off the bar in between rounds.