All the Ladies Love CF Chickentown! / Workout 9/12: Clean it up...jerk!

 

 Thanks to the Ladies for Representing during their WOD this weekend! Sorry I didn't get the pic up earlier!

 

You can now follow CF Chickentown on Twitter! Follow @CFChickentown

 

Sorry for the double post yesterday and today, I was in the process of adding a twitter account and switching to a new sharing client.

 

I have long known I have serious ankle mobility issues. Tomorrow I do something about it! gonna use the help of my new best friend KStar from mobilty WOD.

 

Mobility WOD Episode 31

 

Workout 9/12: Clean it up!

 

Warmup: Dynamic / Serious Ankle Mobilty Work

 

Strength:  Strict Press 5x3 / Find 1 Rep Max Squat Cleans

 

Complete 5 rounds of the following:
3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings
*Perform at 65% of 1 RM Clean
*Move up each set to the heaviest set possible
*Rest 1 minute between rounds

Cash out: Battleropes - 30sec each  Karate Kid Complex, Wax on/Wax off, Up/down, Side to Side.