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
Fitness
Metcon (No Measure)
Every 3 min for 7 rounds
5 Hang power cleans @ .65
7 burpees
Performance
Metcon (No Measure)
Every 3 min for 7 rounds
5 Hang power cleans @ 155/95
7 burpees to target
Cool Down
10:00 of static stretching.
Hamstrings
Quads
Calves
Piriformis
Groin
Chest
