11/13/2014

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

POPULAR POSTS

book a
free intro

Talk with a coach about your goals, get the plan to achieve them.