TUE FEBRUARY 12, 2019 - CROSSFIT

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“How long are you going to wait until you demand the best of yourself?” - Epictetus

Warm-up

2 Rounds
10 Barbell Good Mornings
10 Back Squats with Elbows Forward
10 Burpees over the Bar
--
Clean Complex Warm-Up
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Clean Pulls
5 Hang Power Cleans
5 Power Cleans

Strength

Power Clean (6 x 3)

Power Clean Technique
6 Sets
1 Clean Pull
1 Hang Power Clean
1 Power Clean
Every 1:30
50%, 55%, 60%, 65%, 70%, 75% of 1RM Clean

Metcon

Metcon (Time)

"Layup"
For Time:
25-20-15-10-5:
Box Jump Overs (24"/20")
Toes to Bar

Directly into...

5-10-15-20-25:
Hang Power Snatch (75/55)
Wallballs (20/14)Score is total time for both portions.
Time Cap: 20:00

Cool Down/Mobility

1:00 Child's Pose
10 T-Spine Rotates
1:00 Alternating Calf/Achilles Stretch
1:00 Quad Stretch (each side)

 

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