CrossFit WOD, September 6, 2019

Squeaky Clean

Daily Mindset
Warm-up
**"I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times." – Bruce Lee
**
We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery. We recognize this in application to our squat snatches, our double-unders, and every other movement in CrossFit.

What we don’t always talk about, is how this concept applies to our personal lives. We are quick to see that we need more practice reps on the double-under to get better. Can we be just as quick to identify we need more repetitions on being more forgiving? On being more receptive to feedback? On maintaining an open-mind, despite having our own strong opinions?

Much like how we would pick up the jump rope and get to work… let’s do the same. Seek out the reps.

Weightlifting
clean complex (Heavy Complex)
Build to a Heavy:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

Metcon
Squeaky Clean (Time)
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 115/85

POWER CLEANS
* The power cleans lead off the first 7 of 21 power cleans
* While they are the shorter range of motion and we could go for big sets, they are less important than the 14 squat cleans
* Singles or small sets can set you up nicely for the harder 14 reps that follow
* We can also consider breaking after the 6th power clean, doing the final power clean, and then keeping the bar above the knee for the first hang squat clean
* Some breakup options are below:
* Singles
* 3-3-1
* 6-1

## HANG SQUAT CLEANS
* Since the hang squat clean requires us to stay above the knee, this is a movement we want to cycle for big sets
* It is better to go slower on the power cleans to go bigger here
* Let’s aim for an unbroken set, with 1 break max:
* Unbroken
* 4-3

## SQUAT CLEANS
* Coming off a big set of hang squat cleans, let’s make it our aim to just get started into the last 7 reps of the round
* Having to go back to the ground, singles are likely the best option, with small sets in a close second:
* Singles
* 4-3
* 1-2-2-2

## RUN
* Let’s run at a pace that allows you to thrive on the barbell in round 1
* Starting off the second and third runs, the legs will likely feel a little heavy from the squat cleans
* Use the first 100 or so meters to recover before settling into a similar pace to the 1st round