CrossFit McComb – CrossFit

3 Position Clean (1×1)

The 3-Positions

The 3 positions on the power clean are: the pockets, 1 inch above knees, and the floor. **See the daily video for a breakdown of the clean complex we’ll be using, https://youtu.be/5vU1YeM3Y1w . ** The goal of the 3-position power clean: breakdown the clean into checkpoints. Athletes can look to pass through these checkpoints on each rep. We can think about one little thing with each position.

**1. Pockets**: Being the highest position on the body, we have to be fast with the hips to get underneath the bar, especially at the heavier weights.

**2. Above the Knees**: This is where we can think about pressing the bar against the body. The closer the weight is, the better control you have.

**3. Floor**: Be patient off the floor. Treat the knees like speed bumps. You can only go fast once you’re past them.

IHOP (AMRAP – Rounds and Reps)


60 Double Unders

30/24 Calorie Row

15 Power Cleans (115/85)