WOD Blog

Tue, Oct 1 2019

Thu, Dec 19, 2019 at 6:00pm CFM Annual Christmas Party
Thu, Dec 17, 2020 at 6:00pm CFM Annual Christmas Party
Thu, Dec 30, 2021 at 6:00pm CFM Annual Christmas Party
Fri, Dec 16, 2022 at 6:00pm CFM Annual Christmas Party
Fri, Dec 15, 2023 at 6:00pm CFM Annual Christmas Party
Most Recent Benchmark:
12 Days of Christmas WOD on Dec 22, 2025 (81 days ago)

Tuesday October 1 2019 ECOD


(Time)
Tuesday October 1, 2019

Clean Positioning
10:00 on clock
Minute 0:00 – 4:00 - 2 Pausing Deficit Clean Pulls (3' Riser)
Minute 5:00 – 10:00  5 Muscle Cleans
Clean Pulls: 60-65-70-70-70% of 1RM Clean
Muscle Cleans: By feel, but not for load. Light and fast.
STIMULUS
• Stand on a 3' riser for the pausing deficit clean pulls
• The pauses take place at 2 positions for 2 seconds each:  Just below the knee  Just past the knee
• These pauses allow you to focus on the critical knee movement out of the way, as well as the 'redip' beneath the bar
• The movement finishes with a pull, or extension with long arms
• https://www.youtube.com/watch?v=f46hL1bpByk&feature=youtu.be
• Muscle Clean - Light loads, and not tracked for score here. Intention is to move fast with the elbows, finding the front rack as quickly as possible with a relaxed grip and high elbows. Start with very light loads, if not an empty barbell, and slowly add with that theme in mind: speed over load. Entirely acceptable to stay with an empty barbell throughout all five rounds.

Power Clean
On the 1:30 x 6 Sets:
1 Clean Pull
1 Power Clean
1 Low Hang Power Clean
Sets 1-3: 60-63-66% of 1RM Clean
Sets 4-6: Build to a Heavy Complex
STIMULUS
• This 3-movement complex is intended to be one giant set, completed without dropping the bar
MOVEMENT FOCUS
Clean Pull  Video: Click Here  Low-Hang Power Clean (Below Knee)  Video: Click Here
For the Clean Pull the bar does not swing out in front of the feet

WOD 'Ecod'
3 x 4:00 AMRAP: (



8013307001
10118 South Redwood Road, Suite C
South Jordan, Utah 84095 (view larger map)