Warm-up: 5 Minutes of foam rolling/mobility 8 Minute amrap @50% effort 4 Barbell front squats 4 Barbell push press 4 Ball slams 200 Meter run Workout: 155 pound Squat Clean and Jerk, 30 reps The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable. Brian Quinlan 3:34, Emily Pale (105lbs) 3:48. Post time to comments. Compare to 101031. Powerlifting: A. Hang Squat Snatch Cluster 1.1.1. x 3 sets; Rest 3:00 B1. Front Squat 5 x 2-3 reps @23×1; Rest 2:00 B2. Barbell Bent Over Row 5 x 6-8 reps @2121; Rest 2:00 C. Glute Ham Raises 3 x 10-15 reps @2010; Rest 1:00 WOD Demo with CrossFit Explode – video [wmv] [mov] [HD mov]
