Tuesday 120207

Five rounds for time of:
15 Box Jumps, 24”
95 pound Thruster, 15 reps
15 Pull-ups

Post time to comments.

The thruster is a beautifully evil movement.  You can generate a lot of power since the weight moves through such a large range of motion.  This movement mashes a front squat together with a push press.  The movement begins from a standing position with the bar racked on your shoulders.  You will have to perform a power clean to get it there.  You will then perform a front squat, ensuring that the crease of your hip is below the top of your knee at the bottom.  As you stand up from the squat, you will thrust the bar overhead, ending with the bar balanced over your mid foot/heels.  Drive through your heels!  You instantly lose power if you come onto your toes since you have nothing to push off against.  Use your hips and legs to generate the power to get the bar overhead.  Activate your shoulders at the top of the lift and don't leave the bar in front of you when it's overhead.  Drive your head through and make sure your ears are visible on the anterior side of your arms.  Put your purse down and make sure you do the 15 thrusters unbroken in all 5 sets of the WOD.

"Pull-Up Virtuosity: Part 2" with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]