Crossfit Skill Work - Monday 3/01/10

We turn off the clock this week (except for the cool downs) and work on improving form and technique on a handfull of exercises.

Dumbbell or medball cleans - 10 reps then rest a minute, 15 rounds

Focus on coming to full hip & knee extension before shrugging and pulling/dropping under the load, landing in a full squat, then standing with the weight in the rack position before lowering for the next rep.
Feet should start in deadlift position and quickly move to the squat position prior to pulling under. Reset feet to deadlift position before starting the next rep.  Beginners, leave feet in the squat position for the entire movement.

Primary focus: quickly and violently extending your hips under load followed by an immediate closing of the hips under load.  Pull under the load and catch it in a full squat, don't just power clean the weight and ride it down to the bottom of the squat.

Warmup: Crossfit Warmup x 3 rounds
Cool down: 100 pushups, for time. Keep your own time and record on the White Board.