Monday – 151109

Angie Hoots – Front Rack Position

The Clean is caught in the Front Rack Position where the bar rests firmly on the shoulders rather than the wrists. The elbows may be pointed straight ahead if flexibility allows (as above), or they may be pointed down and out so long as the bar still rests firmly on the shoulders.

Strong Work here, Hoots.

N.B. – I’ve said it before, but it’s always worth saying again: I STRONGLY admire anyone who puts in HARD WORK consistently over time. There may be no better example than Hoots – mother of two – who has been in the gym 5 days a week for the last 70 weeks straight. It’s a shame that fitness magazines sell the idea that you can look as stellar as Hoots without putting in that type of hard work. It’s just NOT six weeks to six-pack-abs. Hoots, you are absolutely tops in my book.


Spealler Warmup
CrossFit Warmup


Back Squat

2 @ 65%
2 @ 72.5%
3×5 @ 77.5%
1×5+ @ 77.5%

– Use working 1 RM or 90%
– Stop 1-2 reps shy of failure



Clean and Jerk 135/95
Box Jump 30/24
Toes to Bar

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