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Cleans & Coach Emilie

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Coach Emilie has been working on her muscle-ups for 3 years, and early last week she got up through the transition.  Just so you know, she accomplished this after a morning of Heavy Back Squats, working on a 3 rep max snatch, 3 rep max clean and jerk, and running a mile as her warm up. She then finished her WOD, took a rest day, went at it again on Friday (again, after a lot of heavy power lifting and oly lifting) and made it! Check it out!

We have many success stories here, mostly surrounding physical and mental change, and how that affects the rest of our lives. Coach Emilie is no different. In fact, a few years ago, we highlighted her success with CrossFit in another blog post. Click the link here to hear her story and see her before and after photos!



Thursday’s WOD



-Power clean from Pos 1. build to heavy 3×3

-Clean Pull to top of knee then 5 sec descent to floor: 5 sets of 2 reps: On these be sure to maintain a perfect back angle and be intentional about tension in the hamstrings. There is no percentage prescribed for this because I want it to be perfect technically and then heavy.

AMRAP 12 min
3 Power Cleans from floor(155/115)
6 chest to bar pull-ups
9 box jumps (24/20″)

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