CrossFit – Wed, Aug 26
Warm Up (Checkmark)
5 Min AMRAP
14 Set ups
8 Barbell Front Squats
8 Barbell Push Press
8 Calories Ski/Row
Clean Work (Weight)
Every 1:30
Clean + Front Squat @75%
Clean + Front Squat @80%
Clean + Front Squat @80%
Clean + Front Squat @85%
Clean + Front Squat @90%
Clean + Front Squat @95%
Immediately follow by
Every 1:00
2 Segment Clean Pull (1″) – 95%
2 Segment Clean Pull (1″) – 100%
1 Segment Clean Pull (1″) – 105%
1 Segment Clean Pull (1″) – 110%
METCON (Time)
For Time:
5 Rounds
12 Box Jump Overs 24/20”
9 Dumbbell Hang Power Cleans 2×50/35 lbs
6 Dumbbell Shoulder-to-overheads 2×50/35 lbs
400m Run
Rest 2 min between Rounds.
Goal: 3 min./ Round
Time Cap: 4 min./ Round
Rx+: 2 min./ Round
*Scale the run by 100m every time you can’t finish under the cap.
R1-400m
if cap
R2-300m
if cap
R3-200m
And so on until you can make the cap.