fbpx

We have LOTs of outdoor workout space
CLICK HERE TO VISIT THE WOD BLOG

Thursday 231214 21-15-9 SqCL + Pull-up

Sandra works on powerful hip flexion, or closing of the hip, with some ball slams to prep for a few ski sprints

 

21-15-9 reps for time:
Squat Cleans (50/35kg)
Pull-ups
Post finish time and any scaling

Intended Simulus
Prepare for a “Fran-like” effort on this one. The double pull will certainly cause a bit more interference than what is typically experienced during Fran, and cycling squat cleans tends to take slightly longer than cycling thrusters, but today’s WOD will have the same feel nonetheless. Get a barbell loading and a pull-up scaling that allows you to complete the 21 reps in no more than 3 sets. Then, try to break the 15 into 3 sets or less, and the 9 into 2 sets or less.

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.

MINDBODY

Due to the limits on class sizes. Every member must book their time slot in advance.

What are you looking for?

PERSONAL TRAINING

For those looking for one-on-one instruction to break new ground

GROUP CROSSFIT

For those looking for motivation in
a community setting

Got a question FOr CrossFit Malibu?

Please use this form to easily send us an email.