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Power Clean

Metcon

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-Tom Hills going away celebration this Saturday, March 5th. We are sad to see Tom, Kelly and Tommi go! Tom is going to work out with us one more time at the 9:30am and 10:30am classes. After class we will BBQ and drink while reminiscing on all the great times. Feel free to bring some food and drinks to share. If you are still in contact with former members please extended the invitation, they are welcome to come workout with Tom and celebrate! -Friday Night Lights "Lite" was a blast last week! So much energy , laughs and maybe a few tears. Let's run it back this Friday! We will have heats again, cheering, and pushing! Bring some drinks or snacks to share. Bring your dinner, kids, friends or family. Starts @ 7pm. Lets GOOOOOO

READY

1.) 1 Round (0:00-8:00)
- 1:00 Row (Easy-Moderate)
- 8E Bird Dog w/:01 Pause at Extension
- 8 KB Goblet Kang Squat w/:03 Hold in Bottom
- 8E Single Arm KB Swing
- 1:00 Row (Increase pace every :20 ending with Hard Effort Row)

* Allow athletes 3:00 to put away KB and grab a barbell.

2a.) Power Clean Specific Warm-Up

2 Rounds w/Empty Barbell (REST :30 between) (11:00-18:00)

- 3 Tall Muscle Clean
- 3 Tempo Clean Pull (:03 Floor to Hips w/Shoulders covering barbell)
- 3 Position Power Clean (Dip, Knee, Mid-Shin/Floor)

* Allow 5:00 for athletes to build to 70% 1RM of their 1RM Power Clean.

S.F.P.

Power Clean (8 Min EMOM: 1 Power Clean w/70%+)

2b.) 8:00 EMOM (23:00-31:00)

E.S.D.

Metcon (AMRAP - Rounds and Reps)

3.) Autopilot

15:00 AMRAP:

- 18/14 Calorie Row
- 15 Double DB Hang Power Clean (50/35)
- 60’ DB Walking Lunge (Farmers Position) (Sub for 8E Stationary Forward Lunge if limited on space)

* Level 3: RX
* Level 2: 15/12 Calorie Row,
* Level 1: 12/9 Calorie Row,

* Allow 3:00 for athletes to put away DBs and to transition into Adaptation.

ADAPTATION

4.) (56:00-60:00)
Minute 1: :20E Eagle in Saddle
Minute 2: :40 Pretzel (R)
Minute 3: :40 Pretzel (L)

WORKOUT NOTES

E.S.D. Notes:
Athletes should be able to complete a round in 4:00 or less. The DBs should be at a weight that the athlete could realistically hold on for 20+ power clean reps unbroken if they had to and also have the ability to lunge with smooth transitions in their steps.

S.F.P. Notes:
Start at 70% of your 1RM Power Clean or a weight that feels "moderate" in weight that you can move with a significant amount of speed. DO NOT max out, but work up to a weight that gets challenging without a breakdown in technique.

Whiteboard:

Wednesday, March 02, 2022

Male Clients

Keithan
Perez

6pm CrossFit

1 x 1 @ 205 lbs