090330 WOD “5 minutes of fun”

WOD: “5 Minutes of Fun”

1 Minute Clean & Jerk, 135lb. (full squat cleans)
30 seconds rest
1 Minute Power Clean, 135lb.
30 seconds rest
1 Minute Front Squat, 135lb.
30 Seconds Rest
1 Minute Dead Lift, 135lb.
30 Seconds Rest
Then,
1000m Row for time

Post time of WOD and time of Rowing to comments.

Advanced(RX’d):

1 Minute Clean & Jerk, 135lb. (full squat cleans)
30 seconds rest
1 Minute Power Clean, 135lb.
30 seconds rest
1 Minute Front Squat, 135lb.
30 Seconds Rest
1 Minute Dead Lift, 135lb.
30 Seconds Rest
Then,
1000m Row for time

Intermediate:

1 Minute Clean & Jerk, 95lb. (full squat cleans)
30 seconds rest
1 Minute Power Clean, 95lb.
30 seconds rest
1 Minute Front Squat, 95lb.
30 Seconds Rest
1 Minute Dead Lift, 95lb.
30 Seconds Rest
Then,
1000m Row for time

Beginner:

1 Minute Clean & Jerk, 45lb. (full squat cleans)
30 seconds rest
1 Minute Power Clean, 45lb.
30 seconds rest
1 Minute Front Squat, 45lb.
30 Seconds Rest
1 Minute Dead Lift, 45lb.
30 Seconds Rest
Then,
500m Row for time

Todays WOD is a minute of as many as you can do, followed by 30 seconds rest, then move to the next exercise.  The WOD starts with the Clean & Jerk, the classic Olympic Lift.  Here’s a few videos; first is Coach on cleaning from the ground, second, a good video of Annie working on cleans, finally, a video on the Jerk.  When I say “full squat clean”, it means you clean the weight up, catch in the squat position (like a thruster), and stand to a finish…then “jerk” the weight up to a full lockout.  Next is the power clean.   The weight starts on the ground, like the C & J, but you don’t have to catch in a full squat clean, just get the weight from the ground to the clean position, no “jerk”.  Then is front squat.  Make sure you’re on your heels, elbows high, and the weight is far back in the “rack” position.  The bar should be touching your neck and rolled off your hands onto a couple fingertips to relieve pressure on the wrists.  Finally is the deadlift, remember back “tight and locked” the whole lift.

As always, please email me or post any questions on the movements in the comments, and I’ll answer them ASAP.  If these movements are newer, go intermediate or beginner weight.

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Website: Robb Wolf at RobbWolf.com

This is a great resource for some very compelling facts regarding fitness, zone, paleo, fasting, etc.  Robb does all the Crossfit nutrition certifications, and is an all around great guy.  Check it out.

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