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Monday 200810 Three Rounder

CrossFit Malibu, Virtually- ZOOM Class Session at 9am

Monday’s WOD at 7, 9, 10am and again at 4pm
3 rounds for time:
400m Run
20 single arm DB Hang Clean and Jerk (50/35#)
20 Push-ups
Record time, load, and scaling

Intended Stimulus
Today, the goal is to push the pace hard for 10-14 minutes. It’d be a good idea to break the push-ups in a way that allows to take SHORT rests and get right back on it. Try to go unbroken through the single arm Hang Clean and Jerks, switching hands as desired. Keep your split times on the runs and try to keep each one fast!
General Warm-up
Go for a 400m run. On the way back, skip, side shuffle, high knee, and butt kick. When you get back go for a simple 3 round warm-up for 10 squats, 5 push-up down-dogs, and 10 lizard lunges. Grab a single DB and go for 10 deadlifts and 10 goblet squats. Get in 10 more push-ups.
Specific Warm-up
With a single DB, get in 5 DL, 5 hang clean, 5 front squat, and 5 push press on each arm. Grab a heavier DB and do that same. Spend some intentional learning time working on the cycling of the single arm hang clean and jerk. Notice how the way down from overhead can be a bit like a KB swing, but on the way up (the hang clean portion) the DB stays close to the body. Work on receiving the hang clean and immediately driving the DB off the shoulder before pushing your body down. Receive the DB with bent knees and then stand all the way up before letting that DB fall under control back down.
Workout Notes
Run safe today. As always, watch out for cars, trucks, forklifts, and such as you leave the hut and the yard. If you must rest today, make it short! Those of you in the big room and on the4 back porch can turn your run around at the gutter by Simon the tailor rather than going all the way to the curb- that will account for your starting spot in the back! And stay STRICT on those push-ups. Squeeze the stomach and quads to prevent snaking up.
Finish
Finish with a cool down walk around the hut before getting in some low back decompression stretches like supine figure four or happy baby.

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