CrossFit Empire South – CrossFit
Pausing Power Clean + Power Clean
7-8 sets within 12min
On the pausing power clean, we have three distinct pauses. Hold in each for a solid two seconds before continuing.
Pause #1 – Knee Level
Pause #2 – Mid-Thigh (jumping position)
Pause #3 – Quarter Squat (receiving position)
At knee-level, we are looking for vertical shin bones. With the pause, we can check in here to ensure. By moving into a vertical shin position, we’ll find our shoulders over the bar, and our hamstrings engaged. This maximizes our power and a crucial position to hit on the movement. On the second pause at mid-thigh, we are looking to be squeezing the lats down. Close the armpits. By firing the lats, we’ll keep the bar tight to the body. Also in this position, push your knuckles to the floor. Here is where it’s common to see a slight arm bend. Go the otherway, and push our knuckles down to maintain position. In the quarter squat receiving position, here’s our catch. Weight back towards the feels, rigid midline, and elbows high so that the bar is on the shoulders, not the wrists. Percentages are intended to be light, not getting above 70%. All techique today.
Metcon (AMRAP – Rounds and Reps)
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders