CrossFit – Wed, Mar 5
Clean Lift Off + Power Clean to Parallel + Clean (Weight)
*Do a set every 2 minutes.
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @6/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @6.5/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @7/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @7.5/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @8/10 RPE
Cool Down
Supersonics (Time)
2 sets:
2 Rounds
5 Power Clean (135/95)
3 Wall Walk
-after the 2nd round-
15/12 Calorie Echo Bike
-rest 2 minutes b/t sets-
-then-
2 sets:
2 Rounds
5 Thruster (115/80)
10 Toes to Rings
-after the 2nd round-
15/12 Calorie Echo Bike
-rest 2 minutes b/t sets
- Intended Workout RPE: 8.0 – 80% – moderate/high intensity
- Target Time each set: sub 2 minutes 30 seconds
- Time Cap each set: 3 minutes
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Barbell Forearm Stretch
1 Minute Posterior Shoulder Smash
15x Bootstrappers
10x 5 Seconds Cobra