1. Power Clean

Max effort. Receive the bar anywhere above a parallel squat. Stand it up under control.

2. Thruster

Max effort. Unrack from the stands and take a full depth squat and stand it up all the way to an overhead locked out position. Pause at the top under control. Lower weight down to shoulders and rack the bar. No jerking.…

::Strength::

2 Position squat clean - floor, then mid thigh

1-1-1-1-1-1-1

::WOD::

Three rounds for time of:

400 Meter run

  12 Box jumps, 24"/20"

  24 Squats

Notes: Your Coach will demo the 2 position squat clean. Advanced will attempt a progressively heavier load each set over 7 sets unless technique is not precise. Beginners and Novice will use this time to practice technique in…

You have the opportunity to do OPEN WOD 13.4 Thursday, Friday, or Saturday.

We know many people may be going out of town for this Easter Holiday weekend, so you have an additional day (today) to do the OPEN WOD. We will post two WODs today and tomorrow, with one of them each being 13.4.

WORKOUT 13.4

MEN - includes Masters Men up to…

::Strength & Skill::

Clean and jerks - work up to a moderate load (70-80% 1RM)

::WOD::

10-9-8-7-6-5-4-3-2-1 Reps of:

Front squats, 95#/65#

Clapping push-ups (single clap)

Lateral bar jumps

Notes: C&J will mostly be technique practice for most. Coach will hold anyone back regarding load until mechanics are set and are consistent. We will be instant video critiques…

The Bear Complex



7 sets of the sequence:

Power clean

Front squat

Push press

Back squat

Push press



5 rounds

Rest between rounds as needed.

No resting the bar on the ground during the set.



Post loads. Go for max load on last round.

Compare…

30 Clean & Jerks for time, 135#

Notes: We'll practice HEAVY clean pulls, then jerk technique for skills, prior to the WOD.

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Compare to October 8, 2012.…

Buddy Lee challenged me so I came back with my MAD Skills jump rope routine.

Six rounds for time of:

10 Power cleans, 135#/85#

25 Double unders

Compare to June 15, 2011.

Post thoughts and experiences to…

Rest Day

Check out the videos below - weightlifting with Natalie Burgener CrossFit Olympic Lifting…

***No 6:30pm Class Tonight!***

Every 30 seconds for 10 minutes:

1 Power clean, 175#/115#

1 Hang power clean

1 Push jerk

Notes: Use 1 bar/weight throughout.

Cashout = 100…

Rest Day

Wade hitting a 295lb clean and jerk during Saturday's open gym time.

Have you ever wondered what C&J meant or EMOTM or HSPU? Well, you can learn it all here: http://crossfitbirmingham.ning.com/page/crossfit-acronyms

::Drills::

Oly barbell warmups and drills - coach's choice

::Strength and Skill::

Find your 1 RM Hang power clean (~15min)

::MetCon::

21-15-9

Toes to bar

Burpees

Notes: Beginners will simply work on hang power clean technique and NOT go for a true 1 RM. On 1 RM hang power clean - no ugly wide landings with muted hips - those won't count!…

Five rounds for time:

   3 Thrusters, 165#/115#
   6 Burpee pull-ups
   3 Clean and jerks, 165#/115#
400 Meter run

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8:00am - 8:50am Rigorous Bootcamp

9:00am - 12:00pm Barbells 4 Boobs Fundraiser Event

https://support.barbellsforboobs.org/group-fundraising/CrossFitBirmingham

Registration begins at 9 AM

There is no registration cost associated with completing the workout but donations are welcome. There will not be cash on site, so please bring a check or exact…

30 Clean & Jerks for time, 135#

Notes: We'll practice HEAVY clean pulls, then jerk technique for skills, prior to the WOD.

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Compare to July 25, 2012.…

Today at midnight is your last chance to register and get in the Whole Life Challenge game that we're doing as a community at CFB. You'll reap the benefits of a leaner, stronger, and healthier body, with a different perspective on your lifestyle and behavior, and we'll gain valuable data and metrics to better our programming, coaching, and instruction. It's an absolute WIN/WIN situation and we appreciate your participation.…

"Run Gracie, Run"

Three rounds for time:

  10 Clean and jerks, 135#/95#

400 Meter run

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Whole Life Challenge - You CrossFit because you want to get better, fitter, healthier, and be part of a tight knit  community... The Whole Life Challenge is part of…

AMRAP in 15 minutes:

10 Hang clean and presses (unbroken)

15 Jumping (air) squats

20 Sit-ups

Notes: HCL & presses - use a weight you can go UNBROKEN for the duration of the WOD. This is a conditioning workout with tight form - no sloppiness. Push presses okay - no jerking.

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==> Get Signed Up:…

Clean Part 2 | Clean Part 3

I teach a hybrid of the Burgener method and Pendlay method. Pendlay has great coaching cues in these videos.

::WOD::

Clean ladder...

30lbs up to 275lbs+

Then 7 minute metcon.

Details when you come in to the…

30 Clean & Jerks for time, 135#

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