Posts in CrossFit
TUE OCTOBER 22, 2019 - CROSSFIT

“Every day is different, and some days are better than others, but no matter how challenging the day, I get up and live it.” -Muhammad Ali

Warm-up

2 Rounds
5 Burpees
10 Glute Bridges
30 Second Hollow Hold
--
Clean Complex Warm-Up:
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Clean Pulls
5 Clean High Pulls
5 Power Cleans

Strength

A: Power Clean (Technique)

Power Clean Technique
5 Sets Every 1:30:
1 Clean Deadlift
1 Clean Pull
1 Clean High Pull
2 Power Cleans

Set #1 - 50% of 1RM Power Clean
Set #2 - 55%
Sets #3+4+5 - 60%

Rest 2:00, Then

B: Power Clean (10 x 2)

Power Clean
On the Minute x 10
2 Power Cleans

Start at 60% of 1RM Power Clean, and build from there to a heavy double for the day.
*Drop and reset each rep

Metcon

Metcon (AMRAP - Rounds and Reps)

"Point Break"
AMRAP 15:
20 DB Hang CJ (50/35)
10 Burpees
20 DB Box Step-Ups (24"/20")
10 Burpees
20 Abmat Sit-Ups