Just starting Cross fit and had a question. I have never done Cleans before, (truth be told I was always scared they would hurt my back), I watched the movie on the crossfit website, but was wondering if I shoud start with maybe 1/2 or 1/4 body weight until I get the form right on the clean or is it as easy as it looks on the clip?
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
If you do not have the motion start really light and master the motion.
Ideally, have someone that knows how to do them watch you and critique.
If you go to the site, they have a "How to start option" the excercise list also has videos/slideshows of the exercises.
The videos have commentary from a coach talking you through the key points.
Remember, those WOD's are challenging for people that know what they are doing.
If you have never done the movement before start extremely light, like with pvc pipe. It is a very complex lift with many components that should be broken down and trained seperately at first. Get some instructional videos or better yet find and oly coach if you can. For the workout you can always substitute with dumbells until you learn good technique with a barbell.
I did Linda this week,
Started off with all the right weights for the first few rounds. 255 Dl - 170 BP - 125 CL.
I felt a little low energy part way through and finished with: 225 DL - 135 BP - 115 CL
I think this is THE hardest workout Crosfit has. I've finished Murph, but have yet to finish Linda w/out modifying the weights a little.
I dread the day that workout pops up.