CROSSFIT

CrossFit
Weightlifting
3-Pause Power Clean
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.

2nd power clean without a pause
Metcon
Metcon (Time)
3 Rounds:
400 Meter Run
10 Power Cleans 155/105
500/400 Meter Row
10 Push Jerks 155/105

CROSSFIT

CrossFit  November 26, 2019

CrossFit
Weightlifting
3-Pause Power Clean
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.

2nd power clean without a pause
Metcon
Metcon (Time)
3 Rounds:
400 Meter Run
10 Power Cleans 155/105
500/400 Meter Row
10 Push Jerks 155/105