We will be hosting the CFSD Rowing and Jump Rope Clinic TOMORROW from 10:30AM-2PM. $60 for 3.5 hours of coaching and a jump rope you can take home with you. 20% discount for current CFSD members! You can register at the door but the member discount will not be available.
Sign up here!
Tall clean 3, 3, 3
3 Rounds of:
AMRAP in 3 minutes of:
10 CTB pullups
Rest 3 minutes
Focus on speed under the bar—there’s no dip and drive, just a slight shrug then pull yourself under.
"Tall Cleans & Tall Snatches
In a legitimate clean, you never actually bend the arms during the extension phase of the clean. Instead, you jump the bar up without leaving the ground, fully extending at the ankle, knee, hip, and shoulders. This move gives you more than enough room to get under the bar, and also gives the bar more than enough upward momentum so that it will stay weightless just long enough for you to dive under it with all you have.
The problem with power cleaning is that you're ultimately limiting yourself to only being able to clean as much as your arms can pull. This is great if you're looking for an upper-body-oriented exercise, but if you care about maximal loading of the hips and legs (and you should care a lot about this since the musculature of this region of the body is where athleticism is developed and expressed), you're doing yourself a huge disservice by only doing power cleans.
You need to catch those cleans and snatches in a full squat.
And in order to practice and become comfortable with moving under the bar and catching it in a full squat, there's no better move than the tall snatch or tall clean."
~Snagged from CrossFitOakland.com