Sometimes the "simple stuff" is most effective!!
Pic: Angela Clancy

 OLY WoD: 

[A]: Every Minute On The Minute For 7 Mins: 

2 Power Cleans + 1 Front Squat + 2 Jerks

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> Rest / Transition  2 Mins <<

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[B]: 10 Minutes on the Clock:

Hit a Heavy Clean & Jerk

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• Technical & Heavy day all at the same on the Rooftop.
• The first part is to prime your body, mind & CNS for the later section. Don;'t look to max out on this EMOM. Move well & efficiently. Start around 60-65% of your 1RM and only add load if appropriate (& if you get time to add weight!!).
• The second section is all you. You get 10 mins on the clock. Hit as many singles as you like in the timeframe. Above all else put into practice everything we teach. Positions, leg drive, finish. etc etc. Get after it.
• Lots of lifting today, get in EARLY to further prep your shoulders, hips, ankles, etc to move as best you can.
• Hold the standards. Form is priority as always.
• Scale As needed.

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Post the EMOM loads, the post the THREE best singles you make after that. to Beyond The Whiteboard

CrossFit Christmas in Melbourne continues to see Games Athletes & HQ sightings all over town! To whet your appetite for the weekend here is the story behind the CrossFit Invitational.