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CROSSFIT
STRENGTH:
Power Clean
Build To A Heavy Set of 3
Then…
1x3 @ 90% of Heavy 3
1x3 @ 80% of Heavy 3
WOD:
15 Hang Power Cleans
600m Run*
12 Hang Power Cleans
500m Run*
9 Hang Power Cleans
400m Run*
Weight: 155/105
[Pick a weight that does not exceed 70% of your 1RM Power Clean]
*Choose any sub for running
GOAL: 8-12:00
SCALING:
HANG POWER CLEANS
-Reduce Weight/Reps
RUN
-1,500m / 1,200m / 900m Bike Erg
-750m / 600m / 450m Row
-.95 miles / .75 miles / .55 miles Echo or Assault Bike
COMP:
185/135
CASH OUT
Gymnastic Work
3 Rounds:
18 Pull Ups
18 Toes-2-Bar
If working on building volume capacity try:
6 Rounds:
3 Pull Ups
3 Toes-2-Bar
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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