3/23/15 – Power Cleans

CrossFit Performance

STRENGTH

Power Clean – work up to a moderate TnG x 5, 8 min cap

METCON

EMOM 5

5 TnG Power Clean (found in A)

– rest 3 minutes –

EMOM 5

3 Power Cleans (heavier than previous)

– Rest 3 minutes –

AMRAP 8

1 Power Clean (heavier than previous)

3-5 burpees

CrossFit Fundamentals

SKILL

Press – Push Press – Push Jerk

METCON

AMRAP 6

10 Press (65/45)

15 Cals AD

– Rest 3 minutes –

AMRAP 6

15 Push Press (65/45)

250m Row

– Rest 3 minutes –

AMRAP 6

20 Push Jerk (65/45)

400m Run

Strength Class

A. Deadlift, 5×3

B. Strict Press, 5×3

C. Weighted Pullups 3×10

D. Weighted Pushups, 3xME