CrossFit Oakland: 4/24/06 WOD

April 22, 2006

4/24/06 WOD

2 rounds for time:

Run 400m
20 thrusters (1/3 bw)
30 burpees (with a push-up and jump)
40 air squats
50 sit-ups

boot camp clean

Joanne performing a great dumbbell clean. Notice the extension - on the toes, hips forward. Even the ponytail is up in the air :-) Now, compare to the picture on the right. Same extention with the feet and hips, the difference is in the shoulders. To make this a perfect pull, I would recommend more shoulder elevation. The trick is to create speed and elevation up so that the dumbbell seems almost weightless when you drop down under it into a squat.

Keep up the good work!

Posted by at April 22, 2006 7:55 PM

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CrossFit Oakland

April 22, 2006

4/24/06 WOD

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