CROSSFIT

Crossfit
Weightlifting
3-Pause Power Clean (6×2)
6 Sets of 2:
3-Pause Power Clean

Each pause lasts 2 seconds:
Pause #1 – Knee Level
Pause #2 – Jumping Position
Pause #3 – Receiving Position

Set #1 – 60%
Set #2 – 65%
Sets #3+4+5+6 – Build to a heavy.

Metcon
Metcon (Time)
3 Rounds:
15 Power Cleans (115/85)
20 Pushups

Into 2 Rounds:
27/21 Cal Row
75 Double-Unders

Into 1 Round:
50/35 Assault Bike

CROSSFIT

Crossfit  May 14, 2019

Crossfit
Weightlifting
3-Pause Power Clean (6×2)
6 Sets of 2:
3-Pause Power Clean

Each pause lasts 2 seconds:
Pause #1 – Knee Level
Pause #2 – Jumping Position
Pause #3 – Receiving Position

Set #1 – 60%
Set #2 – 65%
Sets #3+4+5+6 – Build to a heavy.

Metcon
Metcon (Time)
3 Rounds:
15 Power Cleans (115/85)
20 Pushups

Into 2 Rounds:
27/21 Cal Row
75 Double-Unders

Into 1 Round:
50/35 Assault Bike