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Monday 200920 Barbell and Sprint

It has been a full year since the CrossFit Malibu Decathlon… an amazing day celebrating 10 years of the Hut. A full year later, this week, we look back on yet another year of fitness and friends. It would seem natural that a backyard BBQ with deadlifts and grilled steak and asparagus (our specialty) is in order, but clearly- this will not be happening in this day an age. Instead, let’s celebrate using the next couple of weeks to feature some of you who actually completed EVERY EVENT at the decathlon!
Here is what you can do: send a short email detailing one memorable moment from CrossFit Malibu from over the years. It could be specifically about the Decathlon event OR not. You can choose any story; a success, a blooper, a first day experience, etc. Then we will get a pic of you and your CFM Limited Edition “X” ten year hat- just in time for our 11 Year Anniversary! Send the email to crossfitmalibu@gmail.com… look forward to featuring YOUR moment.
Monday’s WOD at 6, 7, 9, 10am and again at 4pm
12 minutes to build to a heavy 3 rep Squat Clean
-then-
3 rounds for time:
10 Squat Cleans (60/45kg)
200m Sprint
Post heaviest set of 3 and time
Intended Stimulus
Today, the goal is to get in lots of practice reps of squat clean. You’ll do lot’s of skill work. Then, if directed by your coach, you’ll add load to your barbell every couple of sets over the course of 12 minutes. This practice will come in handy as you have 30 squat cleans to do in this short, but sweet, metcon! The goal here is to run FAST and then find a methodical pace through all 10 squat cleans, whether that’s 10 quick singles or some touch and go sets. You’re looking to finish the metcon in under 7 minutes while still running in and out of the yard with great caution!

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