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METCON

ACCESSORY / EXTRA

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Workout

CrossFit - Tue, Aug 6

Warm up (No Measure)

A. GENERAL (2:00)
20 jumping jacks
2 sets
20 sec Hollow hold
20 sec Arch hold

B. SPECIFIC (2:00)
TTB initial progression
2 x 5 Beat Swings

C2. SPECIFIC (8:00)
Power Clean
- 5 Tempo Power Cleans Empty bar
- 5 Power Cleans @ light weight
- 5 Power Cleans @ workout weight
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Practice Round
3-5 TTB / Modification
3 Burpees to target / Modification
2 Cleans

SLIPS (No Measure)

METCON (5 Rounds for reps)

5 x 3 minutes, Rest 1 minute
15 Toes To Bar
15 Burpees to target
Max rep Power Cleans in remaining time @ 135/95 lbs

Score: Reps on Power Cleans for each round
TC: 19 minutes
KG: 60/43

Scaling Options
Beginner
10 Hanging Knee raises
10 Burpees / Down & Ups
Max rep Power Cleans in remaining time @ 65/45lbs

Intermediate L1
15 Swinging Leg Raises
15 Burpees
Max Power Cleans @ 115/75 lbs

Intermediate L2
9 Toes to Bar
15 Burpees to target
Max Power Cleans @ 135/95 lbs

ACCESSORY / EXTRA (Checkmark)

3 sets
15 Band Face Pulls
15 Band Pull aparts
5 Band Angels

Want to see some of these movements in action? Check out our .