Public Whiteboard

Components

Clean Balls (Crossfit)

Metcon

5 Minutes of P. Breathing

Settings

Workout

Simple, But Ain't Easy!

– Metcon: Today is simple, but not easy. We should end on a heavyweight for the power clean that will be done in singles. Make sure you have your weights on stand-by ready to go. It will make sense to work with someone close to your ability today.

Warm-up

Abmat Pizza Game x 8 Minutes:
*Every drop complete
3 HR Push-ups
3 Jump Squats
10 Scorpions (total)
Then,
Grab barbells + medballs + partner up
3 Rounds at a slow pace:
3 Power Cleans
6 Bird Dogs each side
9 Wallballs
*Add weight each set working up to the second weight of Metcon

Metcon

B: Clean Balls (Crossfit) (Time)

For time with a partner:
40 Power Cleans (115, 75)
100 Wallballs (20, 14)
30 Power Cleans (155, 105)
75 Wallballs
20 Power Cleans (185, 125)
50 Wallballs
10 Power Cleans (205, 135)
25 Wallballs

Rx+:(Final weights are 225/145) (30, 20)
L3: (95, 65) (135, 95) (155, 105) (185, 125)
L2: (75, 55) (115, 75) (135, 95) (155, 105) (14, 10)
L1: (Same weights as Rx, but perform Clean Grip Deadlifts) (Light Medball)
30:00 Time Cap

Extra Credit

C1: Metcon (Distance)

Front Rack KB Carry x 5:00 max distance

C2: 5 Minutes of P. Breathing (Time)

https://www.youtube.com/watch?v=7T7sW6yfSiQ&t=1s

Whiteboard:

Saturday, January 05, 2019

Male Clients