CrossFit Albuquerque – CrossFit
Warm-up
Weightlifting
2 reps: Pause clean (power or full)
– 1st rep pause for 2 secs just off of floor
-2nd rep pause for 2 secs just above or at knee
Then…
3 reps: Pause Split or push jerk (from rack)
– 1st rep pause 3 secs in dip
– 2nd rep pause 2 secs in dip
– 3rd rep pause 1 sec in dip
*focus is maintaining upright torso*
Then…
4 reps: tempo clean pull
1 second pause at below knee, above or at knee, and hip …
Then explode into pull!
***Use weight loads today that give enough feedback to perform the movement, but light enough to ensure perfect technique. ***
