Crossfit Fife: Clean progression - WoD

Thursday 15 January 2009

Clean progression - WoD - 15/01/09

Clean Progression

Hang position
triple extension
Hang clean
Clean

Technique day, if you have missed a workout you can fit it in today or work on your Cleans

here is Coach Burgener explaining the extension

Finishing the Extension, Coach Burgener ...[wmv]

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Getting started

As CrossFit is so diverse to your current training we ask that all people attend three "element" classes prior to attending daily WoD's (workout of the day). The format of this will be: current fitness evaluation, and over the course of the three classes you will be taught the nine basic moves, Air Squat, Overhead Squat, Front squat, Press, Push Press, Push Jerk, Deadlift, Sumo Deadlift High Pull and the Medicine Ball Clean, at the end of each class you will get a workout incorporating the skills you have learnt. After these classes have been completed you will be able to attend the daily Workouts.

Please download this free pdf courtsey of CrossFit HQ