Clean language and Clankin bells

Nick | 05/03/2017 | 2

If you talk to Kirstie (or anyone else who identifies as a weightlifter for that matter), a Clean implies more than just ground to shoulders.  In CrossFit (WODs in particular) it can be a bit ambiguous whether or not we want a squat clean or a power clean.  In WODs, it’s pretty much whichever is faster (unless we say specifically).  When we work cleans for strength, the squat is implied unless otherwise stated.

We get both versions today.  One clean with no squat immediately followed by a clean with a squat – a great way to make sure you’re getting full hip extension before dropping under the bar when the weight is heavy.

The WOD brings the dumbell back into play with some snatches and then some lunges once the weight is up.  Keep that arm close to your ear and you’ll stay stacked as you reach your knee for the floor.

STR:

Power Clean + Clean

WOD:

AMRAP 12

10 DB snatches (45/30)

10 Overhead DB lunge steps (in place)

30 double unders