Main – CROSSFIT
(WLRCF) Clean Prep (No Measure)
Using PVC:
10 Front squats -Pause at bottom
10 Press from bottom of front squat
5 Power Cleans from mid-thigh
5 Power Cleans *pull to mid-thigh from the knee
5 Cleans from mid-thigh into full squats
5 Cleans from mid-shin into full squats
-Repeat using an empty barbell
(No Measure)
2” deficit HSPU negatives with spotter if needed- 8×1.
*Go as slow as you can on the descent (ideal is 6-8 seconds). Use 1+ ab mats and no deficit from box if apprehensive.
Metcon (Weight)
-Every 90 seconds for 12 minutes (8 rounds and 16 reps total):
Perform 2 Hang cleans with 5 second hold in the bottom position of each rep.
*Add 5-10 pounds from load used on 02/20/2015
The Ghost of Eric Wyles (Time)
Partner Wod
150 Burpees for time while one partner holds the rack position @ 135/95.
*both partners run 500m every 5 minutes.
