Every minute on the minute, for 15 minutes complete:
30 Double unders
1 Squat clean, 205#/135#
2 Split jerks, 205#/135#
Post scores to BTW.
Building Your CrossFit Engine by Colby Knepp
Your posterior chain is your engine.
According to Coach Greg Glassman, “Powerful hip extension alone is necessary and nearly sufficient for elite athletic performance. That is, our experience has been that no one without the capacity for powerful hip extension enjoys great athletic prowess, and nearly everyone we’ve met with that capacity was a great athlete.”
Powerful hips = better athleticism. Better athleticism = better CrossFitting. Better CrossFitting = abs. Because that’s what were all really after.
So, how do you get a stronger, more powerful posterior chain?
First, you need to be pulling heavy from the ground. Deadlifts will give you the most bang for your buck. Snatch grip deadlifts will strengthen position and posture for the first and second pull of the snatch and also build some some strength in the upper and mid-back.
Second, read this article in its entirety and add these exercises into your pre-WOD warm up routine.
Of course building your posterior chain is only one part of the equation in becoming efficient at CrossFit (skills, lungs, mental toughness, good movement to name a few), but it sure helps to have powerful hips.
