11122020

10
Nov

11122020

Crossfit Garage – CrossFit

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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