Cardio, Cleans, and Cburpees

Cardio, Cleans, and Cburpees

PSKC CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Metcon: 15min AMRAP

15 cal row

10 burpees

5 clean and jerks (135/95)
Want to impress your coach? Here are some tips to think about before going into class!

1. Where is the bar in relation to your feet in the setup position?

-Your bar should be somewhere between the base of your big toe and about 1.5″ away from your ankle. Arms should be outside of your body-hook grip included.

2. Where is your contact point on your body?

-The bar should make slight contact with your legs. Emphasis on slight. Emphasis on contact. The bar should never be so far away that it doesn’t touch you again until it hits your shoulders. You shouldn’t be beating up your mid-thigh either. The bar should hit just ABOVE mid-thigh.

3. Land in the power position.

-You should be landing in a quarter squat position. I don’t care who you are. Nobody is impressed that you can muscle it up to your shoulders. You’re wasting energy. Save distance between the ground & shoulders, and land with your knees bent. This will help you from overpulling. You’re already rowing in this workout-you don’t need the extra pump.

4. Driiiiiiive through the legs. Use your legs as much as you can to propel the far from the floor to your shoulders. Again, conserving energy in your arms.

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