Crossfit Metro » cleans http://crossfitmetro.com CrossFit Training in Metro Atlanta Thu, 03 Dec 2009 20:45:58 +0000 en hourly 1 http://wordpress.org/?v=3.0 Skills Day http://crossfitmetro.com/blog/skills-day/ http://crossfitmetro.com/blog/skills-day/#comments Fri, 20 Nov 2009 20:25:05 +0000 Christian http://crossfitmetro.com/?p=173 Today’s WOD called for 1x1x1x1x1x1x1 of deadlift, but we didn’t do that since jay is still learning the compound oly lifts.

We worked on:

  • Handstand holds (10 second progressions for 10-40 secs.)
  • Kipping pull-ups (Christian worked on butterflies)
  • Deadlift (Jay-135lb, CG-185lb) in sets of 5
  • Power clean form
  • Squat clean form

Results:

Jay is still a little clumsy with compound movements, but has improved quite a bit. We kept the weight light as we’re running a fast  5K race in the a.m. and Jay is still new to the deadlift.

Next time, we’ll crank him up to 155lbs.

…and to our handstand holds up to 1 minute.

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