WOD – 222.6 –

Durability

Band Pull-Apart – 1 Minute x 1 Set

Straight Arm Pull-down – 1 Minute x 1 Set

Skill/Strength

Hang Power Clean + Jerk – Work up to a heavy unbroken set of 6 Reps in 10 Minutes

Athletes, these reps should be completed without dropping the barbell to the floor

Ideally, this weight is heavier than what you use in the workout

For our newer athletes, this is a time to practice sub-maximal weights and figure out your best weight for the WOD

Clarence Kennedy showing us what is possible when you can clean over 2x your body weight!

 

View this post on Instagram

 

Gravity does not apply to @clarencekennedy_ ¯\_(ツ)_/¯ Scoot to full twist at ~102kg bodyweight. Full video on YouTube/ All Things Gym #tricking #gymnastics #backfull #fulltwist #backflip #slowmotion #tricker #flipping #scootfull #clarencekennedy #powerlifting #olympicweightlifting

A post shared by All Things Gym (@atginsta) on Sep 21, 2018 at 10:53am PDT

WOD

5 Rounds

12 Hang Power Clean and Jerk (135/95) Rx+ 155/105

9 Lateral Burpee Bar Hops

6 Chest to Bar Pull-Ups (Rx+ Ring Muscle Ups)

Scores from Wednesday

The post WOD – 222.6 – appeared first on CrossFit Syracuse.