Skill
EMOM for 10 Minutes
1 squat clean with pause below the knees
Today’s skill work focuses on positional work for the squat clean. Pull the bar from the floor and pause momentarily right before the barbell passes the knees. Receive the bar at the shoulders and drop into a squat prior to standing up and finishing the rep. Remember that this is positional work and not a max out session so start at a conservative weight and increase slowly or hold the same weight across all ten rounds.
WOD
for time
42-36-30-24-18-12-6
sit-ups
21-18-15-12-9-6-3
kettlebell swings 32/24 kg
Workout notes
Today’s workout has a high number of heavy kettlebell swings and sit-ups so if you are new to CrossFit or this level of volume, consider cutting the volume by leaving off the first round. Sit-ups tend to be one of the movements that can leave people exceptionally sore! When swinging a kettlebell you should always be under control and able to safely return the kettlebell to the floor. If you are just getting used to a new weight try performing “Russian” style swings by just bringing the kettlebell to eye level.
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