FRI AUGUST 16, 2019 - CROSSFIT

“I’m not here to be average. I’m here to be awesome.” -Unknown

Warm-up

2 Rounds
15 Russian KB Swings
15 Second Single Leg/Single Arm Plank
10 Glute Bridges
--
Clean Complex Warm-Up
Feet, Grip, and Power Position
3 Clean Deadlifts
3 Clean Pulls
3 Clean High Pulls
3 Power Cleans

Strength

Power Clean (Heavy 10)

10-Rep Touch & Go Power Clean
10:00 to Build to a 10 Rep Max
8 at 30-50%
6 at 60%
4 at 65%
2 at 70-75%
Find a weight and go for 10!

*Compare to 8-21-2018
All reps must be TnG off of the floor. Athletes are allowed to rest in the front rack or hang position.

Metcon

A: Metcon (AMRAP - Rounds and Reps)

"Blockbuster"
AMRAP 5:
Buy-In: 50/35 Calorie Row
Max Rounds of "The Chief" (135/95)Rest 5:00

B: Metcon (AMRAP - Rounds and Reps)

"Blockbuster"
AMRAP 5:
Buy-In: 35/25 Calorie Row
Max Rounds of "The Chief" (155/105)Rest 5:00

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 5:
Buy-In: 20/15 Calorie Row
Max Rounds of "The Chief" (175/125)1 Round of "The Chief"
3 Power Cleans
6 Push-Ups
9 Air Squats

 

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