Notice the Hip Extension in this pic. What muscles are being used?
WOE (Weak of Emphasis)- Recruitment. Emphasis on Hip recruitment. ME- Hip Recruitment Drills KBS --> 3X5 increase weight each set. Emphasis on violent Hip Extension. DBS--> 3X5 Novice- Clean mechanics with emphasis on the quickness of the clean. Advanced- 4X4,3,2,2 Start at 75%-80% 3RM and increase each set. 2 min. rest ea set. Drills to increase dropping under the bar. Ques-
Unlock at the hips first, don't bend the knees!
Abs tight during the movement.
Question to ask one's self during a clean- When trying to perform a clean where does your power from? Am I am trying to curl the bar or am I trying to bring my elbows underneath the bar. CrossFit Hagerstown WOD for 10.21.13 4 rds: 8 Cleans (your choice in clean style) ea set try increase weight 10 explosive squat jumps w/ 25# :60 rest Then: 12 min AMRAP 25m walking lunge w/ 45/25# plate overhead 12 hand release push ups to bar
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