Patriot – Thursday 110825

WOD Demo (“Nancy”) on featuring our own Aaron, B Mitch and Jay. Courtesy of

We love the deadlift, but doing it too often sometimes leaves people with a longer term back fatigue that begins to impact their other lifts. Power cleans are a great way to supplement your DL work. They leave your back a bit fresher and accomplish something similar to what we are doing with our sub-maximal squatting: develop speed and power that is NOT developed when grinding out heavy reps.

The Metcon is a version of one of the CrossFit Open archive. Fewer burpees and fewer OHS means more opportunity to work on muscle-ups. Two full rounds would be impressive. Even one round is a great way to work on your muscle-ups while fatigued.

Power Clean

AMRAP 10 Minutes
30 Bar Facing Burpees
20 Overhead Squats (115/80)
10 Muscle Ups
Post loads and reps to comments.

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