5/28/15 “Death by ??? (see below to find out!!)

Shout out to these 4 lovely ladies for completing a half marathon recently!!!

Shout out to these 4 lovely ladies for completing a half marathon recently!!! Kim, Ann, Mary and Jen!!

WOD:

Death by….

Hang Squat Clean (155/105)

Split Jerk (155/105)

3 Burpees Over the Bar

***At the start of the clock, athletes will complete 1 Hang Squat Clean, 1 Split Jerk and 3 Burpees Over the Bar. At the top of the 1st minute, athletes will perform 2 Hang Squat Cleans, 1 Split Jerk and 3 Burpees Over the Bar. At the top of the 2nd minutes, athletes will perform 3 Hang Squat Cleans, 1 Split Jerk and 3 Burpees Over the Bar…and so on until you cannot perform the required amount of exercises in a minute.

***NOTE: The Hang Squat Clean is the only movement which increases by 1 rep each minute. You will always do 1 Split Jerk and 3 Burpees Over the Bar each minute.

Click on the link below to read an article on detailed information on Clean technique. It is long but worth the read!!!

http://library.crossfit.com/free/pdf/CFJ_2015_05_Clean_Starr2.pdf

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