TUE JUNE 11, 2019 - CROSSFIT

“The key to success is to focus on goals, not obstacles.”

Warm-up

2 Rounds
20 Mountain Climbers
10 Glute Bridges
--
Clean Complex Warm-UP
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Clean Pulls
5 Hang Clean High Pulls
5 Hang Power Cleans
5 Power Cleans

Strength

A: Hang Power Clean (5 x 1+1)

"On the 1:00" x 5:
5 Sets:
1 Hang Clean High Pull
1 Low-Hang Power Clean
Build each set to 70-75%

B: Power Clean (5 x 1+1)

"On the 1:30" x 5:
1 Hang Power Clean
1 Power Clean
Set 1 - 75% of estimated 1RM Power Clean
Sets 2,3,4,5 - Build to a heavy complex for the day, but not an all-time max.

Warm-up

Primer for Power Ranger
1 Round:
3 Touch and Go Power Cleans
200 Meter Run
2 Touch and Go Power CleansRest ~4:00 and Get After It!

Metcon

Metcon (Time)

"Power Ranger"
15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans, 200m Run

 

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