12/18/12 WOD

First of all, fantastic job yesterday to everyone who did RJ.  That was a really tough WOD and so many of you powered through it.  I was especially proud of the CFL Ladies!  Not that the guys didn’t do great, but there was a toughness about the ladies that was inspiring to all who witnessed it, so hats off to all of  you, it was a sight to see!

Now, todays WOD is all about the clean & Jerk!

First, Squat Clean 3-3-3-3-3-3-3. Use the heaviest weight you can for each set. Rest as needed between sets. Just like last week, only increase the weight if it is pretty!!! That means that you catch the bar at or below parallel with your elbows up! Keep “Do Less Better” in your head with every single rep!  The important thing is to do it right, not just to do it heavy.  (There is a more detailed post about this coming in the next day or so)

Use this as warm up for the WOD of 30 squat clean&Jerks (155/105).

Remember to start light on the sets of 3 and focus on getting under the bar FAST! Use @ 60% of your top weight here for the WOD if the rx’d weight of 155/105 is out of reach.

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