TUE MARCH 12, 2019 - CROSSFIT

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“Our greatest weakness lies in giving up. The most certain way to succeed, is to always try, one more time.” - Thomas Edison

Warm-up

2 Rounds, 30 Seconds Each
Single Unders
5 Singles + 5 Doubles (or Penguin Jumps)
Inchworms with a Push-Up
--
Power Clean Complex Warm-Up
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Clean Pulls
5 Power Cleans

Strength

Power Clean (7 x 2)

7 Sets:
1 Pausing Power Clean (2 seconds at: Knee Level, Mid-Thigh, and Receiving Position)
1 Power Clean
Every 1:30

Sets 1, 2, 3: 50%-55%, and 60% of 1RM Power Clean
Sets 4 and 5: 65%
Sets 6 and 7: 70%

Metcon

Metcon (Time)

"Slingshot"
5 Rounds:
40 Double-Unders
5 Power Cleans (155/105)
7 Bar-Facing Burpees
Rest 1:00

Cool Down/Mobility

1:00 Childs Pose
1:00 Pigeon Stretch (each)
1:00 Alternating Calf/Achilles Stretch
1:00 Seated Pancake

 

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