Paused Clean and Paused Jerk
70% x 2 x 5
5 x 2
Use a load that allows you to perform 5 technically sound doubles.
Pause the clean at the knee with the weight back towards the heels. Pause at the bottom of the dip and ensure a strong rack position with weight balanced towards the heel. OK to bail and reset between reps.
Post loads to comments.
3 Rounds for Time:
30 Russian Kettlebell Swings 53/35
20 Hand Release Push-Ups
The kettlebell weight should be light today, light enough to go unbroken on all sets on the top end. Scale Push-Ups with the same goal, or to complete them in no more than 3-4 quick sets.
The Inaugural Iron Maidens Lift ‘n’ Learn Session: Sunday, May 1st at 2:30pm
We want to keep the Iron Maidens energy and community connected between Competitions, so we thought it would be fun to get together semi-regularly to train and learn about lifting (and maybe other stuff!) from women achieving great things.
We’re happy to invite you all to the first Iron Maidens Lift n’ Learn session on Sunday, May 1st at 2:30pm.
What: 90 minutes of lifting, followed by a 30-45 minute talk/workshop/dialogue
When: May 1st, 2016 at 2:30pm
Where: CrossFit South Brooklyn, 597 Degraw Street (608 space)
Who: IM participants, and anyone’s who’s curious about IM
How Much: Free!
Our first session will likely feature: You! Bring your ideas for people and topics you want to us to cover in the future to help shape the program.
Yesterday’s Whiteboard: Squat/Deadlift | Row, Farmer’s Carry
Gamechangers: The Unsung Heroines Instagram