(A) Mobility (B) Glute Activation-3 x 15 Hip Thrusts (C) 3 Power Clean + 3 Front Squat + 3 Push Jerk-Work on the efficiency of movement (D) Individually for max rounds-Not So Macho Man-EMOTM for as long as possible 3 Power Cleans, 3 Front Squats, 3 Push Jerks@65%1rm (E) 2-7RM Olympic Back Squat

MOBILITY WOD-THE ONE PATTERN SERIES POWER CLEAN, FRONT SQUAT, PUSH JERK

SUPER YOUTH, BEGINNER  & MASTERS 50-59yrs  

(A) Mobility  

(B) Glute Activation-3 x 15 Hip Thrusts

(C) 3 Power Clean + 3 Front Squat + 3 Push Jerk-Work on the efficiency of movement

(D) Individually for max rounds-Not So Macho Man-EMOTM for as long as possible 3 Power Cleans, 3 Front Squats, 3 Push Jerks@65%1rm

FROM THE COACH (A) Spend at least 10mins preparing yourself for the movements before the session starts (B) Increasing load each round. Here for Demo (C) Think about your movements, and your efficiency, one movement pattern, No Heavier than starting weight for E (D) If you do not make a minimum of 6 rounds drop the weight back to 55% and start again. Thankyou to CrossFit New England for the workout design. BTW Rich Froning did 20+ Rounds@93kg. Rxd Weight is 84/61kg 

INTERMEDIATE & MASTERS 40-49YRS  

(A) Mobility  

(B) Glute Activation-3 x 15 Hip Thrusts

(C) 3 Power Clean + 3 Front Squat + 3 Push Jerk-Work on the efficiency of movement

(D) Individually for max rounds-Not So Macho Man-EMOTM for as long as possible 3 Power Cleans, 3 Front Squats, 3 Push Jerks@65%1rm

FROM THE COACH (A) Spend at least 10mins preparing yourself for the movements before the session starts (B) Increasing load each round. Here for Demo (C) Think about your movements, and your efficiency, one movement pattern, No Heavier than starting weight for E (D) If you do not make a minimum of 6 rounds drop the weight back to 55% and start again. Thankyou to CrossFit New England for the workout design. BTW Rich Froning did 20+ Rounds@93kg. Rxd Weight is 84/61kg 

ADVANCED 

(A) Mobility  

(B) Glute Activation-3 x 15 Hip Thrusts

(C) 3 Power Clean + 3 Front Squat + 3 Push Jerk-Work on the efficiency of movement

(D) Individually for max rounds-Not So Macho Man-EMOTM for as long as possible 3 Power Cleans, 3 Front Squats, 3 Push Jerks@65%1rm

(E) 2-7RM Olympic Back Squat

FROM THE COACH (A) Spend at least 10mins preparing yourself for the movements before the session starts (B) Increasing load each round. Here for Demo (C) Think about your movements, and your efficiency, one movement pattern (D) No Heavier than starting weight for E (D) If you do not make a minimum of 6 rounds drop the weight back to 55% and start again. Thankyou to CrossFit New England for the workout design. BTW Rich Froning did 20+ Rounds@93kg. Rxd Weight is 84/61kg (E) Anyway-Pause, 1 1/4 squats etc  

ADVANCED STRENGTH ONLY

(A) Mobility  

(B) Glute Activation-3 x 15 Hip Thrusts

(C) 3 Power Clean + 3 Front Squat + 3 Push Jerk-Work on the efficiency of movement

(D) Individually for max rounds-Not So Macho Man-EMOTM for as long as possible 3 Power Cleans, 3 Front Squats, 3 Push Jerks@65%1rm

FROM THE COACH (A) Spend at least 10mins preparing yourself for the movements before the session starts (B) Increasing load each round. Here for Demo (C) Think about your movements, and your efficiency, one movement pattern (D) No Heavier than starting weight for E (D) If you do not make a minimum of 6 rounds drop the weight back to 55% and start again. Thankyou to CrossFit New England for the workout design. BTW Rich Froning did 20+ Rounds@93kg. Rxd Weight is 84/61kg