11122020
Crossfit Garage – CrossFit
Weightlifting
Three-Position Power Clean Complex
Power Clean, Hang Power Clean, High-Hang Power Clean
With a 15:00 running clock, work up to a heavy set for this complex. Record heaviest load, scored as 1×3 (Compare to 2/25/20)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
12 Wall Balls 20/14
8 Pull-ups
4 Hang Clean* 95/65
Rx+ 115/85, C2B pull-ups
*full SQUAT
Bright Spot
Power Clean
Hang Power Clean
High Hang Power Clean
Pull-ups
Chest-To-Bar Pull-ups
Hang Clean
Intended Response
This short time-priority workout with smaller rep counts promotes intensity and quick transitions. Some athletes may be able to hang on to unbroken sets, and some may need to break movements up into two sets.
Cleans should feel ‘light’ after today’s lifting portion, but adding in the squat under load followed by wall balls will prove to be taxing on the lower body, so choose weight accordingly. Utilize the big ‘shrug’ to put vertical momentum on the bar and assist the transition of the knees/hips into the action followed by the upper body.
Goal: 5-10 rounds