Med Balls and Barbells

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IMG_6296CrossFit WOD
For time:
42 Medicine Ball Cleans – 20#
21 body-weight Bench Presses
30 Medicine Ball Cleans
15 body-weight Bench Presses
18 Medicine Ball Cleans
9 body-weight Bench Presses

IMG_629912-15 min. time domain

The load and reps are synchronized to balance intensity and maintaining excellent mechanics. Strive to keep the bench presses completed within 3 attempts each round. Decrease the load to 3/4 body weight if needed.

Strength Focus
Push Press
5×5 across

Watch CrossFit Games mainstay Dan Bailey do this workout–on a boat.

Perform a clean using a weighted medicine ball. Great for learning the technique for the barbell clean, especially the difficult straight-arm shrug.  The med ball Clean is a great tool for exposing faults in the barbell Clean, and dialing in the proper positions and sequencing of when the hips fire and the arms pull the athlete to the receiving position.
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The medicine ball Clean looks simple enough right?  Well don’t let it fool you, it’s not easy to do well and leaves a nasty punch in a workout, especially when performed correctly.

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