Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
10/7x AB Calories
5x Deadlifts*
5x Hang Clean High Pulls*
5x Hang Cleans*
10x Squat Jumps
*Empty Barbell
Weightlifting
Power Clean (3-3-3-3-3)
Build to a heavy 3 rep Power Clean in 5 sets.
- Rest :90-2:00 between sets
- Reps are Touch & Go only
Metcon
Metcon (15 Rounds for reps)
EMOM 15:00
Min 1: 200/150M Row
Min 2: 3x Power Cleans
Min 3: 8x Burpees Over Bar
Min 4: Rest
Power Cleans are to be done @ 70% of your 3 Rep Max from today's strength.
Scaling Options:
Row = Distance
PC = Load (55-65%)
BOB = Burpees