| GPP/FITNESS 21 – 15 – 9 Bike/Row for Calories Kettlebell Swings (53/35) 21 – 15 – 9: 21 – 15 – 9: |
PERFORMANCE 21 – 15 – 9 Bike/Row for Calories Kettlebell Swings (53/35) 21 – 15 – 9: 21 – 15 – 9: |
OPEN 21 – 15 – 9 Bike for Calories Kettlebell Swings (70/53) 18 – 12 – 6: |
| With the clean and jerk and snatch being the toughest learning challenges in the weight room, many programs avoid these because of their technicality. In CrossFit, everyone learns these movements because of how well they develop strength, power, speed, flexibility, coordination, balance, agility, and accuracy.
Using a light medicine ball is an effective way to teach the basic points of performance on the clean. Greg Glassman says, “This clean may in fact have a clearer application, that cleaning with a bar, to heaving a bag of cement into a pick-up or hucking up a toddler to put in a car seat.” This clean also delivers a killer metabolic stimulus when placed into a workout because we are able to cycle the light weight pretty quickly. |
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