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Wednesday CrossFit

21
Jun

Wednesday CrossFit

CrossFit Danbury – CrossFit

1: Metcon (Weight)

On the Minute x 10:

Set #1 – 5 Hang Power Cleans @ 60% of 1RM

Set #2 – 4 Hang Power Cleans @ 65% of 1RM

Set #3 – 3 Hang Power Cleans @ 70% of 1RM

Set #4 – 2 Hang Power Cleans @ 75% of 1RM

Set #5 – 1 Hang Power Clean @ 80% of 1RM

Sets #6-10 – Build to a heavy single for the day
*work off 90% of max clean

Metcon (AMRAP – Reps)

1) 4 min AMRAP:

400 Meter Run, 15 Barbell-Facing Burpees, Max Power Cleans (135/95)

Rest 4 min

2) 4 min AMRAP:

400 Meter Run, 10 Barbell-Facing Burpees, Max Power Cleans (155/105)

Rest 4 min

3) 4:00 Window:

400 Meter Run, 5 Barbell-Facing Burpees, Max Power Cleans (185/125)
Part #1 – A weight we can cycle for 15-20+ repetitions unbroken, when fresh.

Part #2 – A weight we can cycle for 7-10+ repetitions unbroken, when fresh.

Part #3 – A weight we can cycle for 5+ repetitions unbroken, when fresh.

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