TUE JULY 2, 2019 - CROSSFIT

“Seek not good from without; seek it within yourselves, or you will never find it.” - Epictetus

Warm-up

2 Rounds:
10 Good Mornings
10 Elbow Rotations (5 Each)
10 Burpees Over the Bar
--
Clean Complex Warm-Up:
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Hang Clean Pulls
5 Hang Clean High Pulls
5 Hang Power Cleans

Strength

Hang Power Clean (5 x 1+1+2)

Hang Power Clean Complex
On the 1:30 x 5 Sets:
1 Hang Clean Pull
1 Hang Clean High Pull
2 Hang Power Cleans

Set 1 - 50% of 1RM Clean
Set 2 - 55% of 1RM Clean
Sets 3+4+5 - Build to Heavy

Metcon

A: Metcon (AMRAP - Rounds and Reps)

"Water Break"
Part #1
AMRAP 4:00
27 Hang Power Cleans (95/65)
27 Lateral Burpees Over Rower
27/21 Calorie RowRest 4:00

B: Metcon (AMRAP - Rounds and Reps)

"Water Break"
Part #2
AMRAP 4:00
21 Hang Power Cleans (115/85)
21 Lateral Burpees Over Rower
21/15 Calorie RowRest 4:00

C: Metcon (AMRAP - Rounds and Reps)

"Water Break"
Part #3
AMRAP 4:00
15 Hang Power Cleans (135/95)
15 Lateral Burpees Over Rower
15/12 Calorie Row

 

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