WED JANUARY 23, 2019 - CROSSFIT

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"Attempt the impossible in order to improve your work.” – Brian Tracey

Warm-up

2 Rounds:
10 Air Squats
5 Burpees over the Bar
5 Russian Baby Makers
--
Clean Complex Warm-Up
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Clean Pulls
5 Power Cleans
3 x 3 Pause Power Clean

Strength

Power Clean (5 x 1 (3-Pause Power Clean-) x 1 Power Clean)

5 Sets:
1 x 3-Pause Power Clean (2 Seconds at: Knee Level, Mid-Thigh, and Catch Positions)
1 Power Clean
Every 1:30

(50%, 55%, 60% x 3)

Metcon

Metcon (AMRAP - Rounds and Reps)

"Air Walker"
AMRAP 20:
25/18 Calorie Row
50 Double-Unders
3 Rounds of "The Chief"1 Round of "The Chief":
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

Cool Down/Mobility

2:00 Easy Row or Bike
1:00 Couch Stretch (each leg)
1:00 Pigeon Stretch (each leg)
10 Cat/Cow -10
T-Spine Rotates

 

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