Friday – 151211

Fernando Mendoza

In the Clean, there is an AGGRESSIVE pull under the bar after you have generated all the upward velocity you can muster through the first two pulls. (First pull to your knee, second pull into you overly extended hips.)

Thus, the bar need only be lifted as high as you can pull your body low. Here, Fernando has aggressively pulled the bar to his sternum or so, and is now trying to beat gravity by getting his body underneath the barbell before it begins to come back down.

Strong Work, here, Fernando.

N.B. – Somewhat against my better judgment, I have lowered the women’s prescription from 115 to 105, as I think more females will be better able to give Will a run for his money on this one. Any female who wishes to tackle this at 115 should feel free to do so.

Warmup

Spealler Warmup
CrossFit Warmup

Strength

Juggernaut, 3’s Wave – Intensification

Press

1 @ 70%
1 @ 77.5%
5×3 @ 82.5%

Final Set is for Max Reps
Stay 1-2 reps shy of failure

WOD

“Professor X”

For Time:

Run 1 Mile
20 Clean and Jerk 155/115

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