Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Power Clean + Hang Po ...

Metcon

Settings

Workout

Monday, November 8, 2021

Power Clean + Hang Power Clean

Build to a heavy power clean +
hang power clean

Metcon (Time)

-RX-
For TIme (12min Time Cap):
15-12-9-6-3
Power Cleans (135/95#)
Bar-Facing Burpees

-Intermediate-
For Time:
7-6-5-4-3
Power Cleans (135/95#)
15-12-9-6-3
Bar-Facing Burpees

-Beginner-
For Time:
15-12-9-6-3
Power Cleans (75/55#)
Bar-Facing Burpees

Cool Down

3 Sets:
:30 Doorway Pec Stretch / Side
:30 Groiner Stretch / Side

-Work Your Weakness-

Below is this week's Work Your Weakness. You can perform these workouts at any point during the week!

-Strength 1-

8 Strict Press (65%)
...then
1:00 Max Unbroken Strict Presses (65%)

-Strength 2-

5 Front Squat (50%)
5 Front Squat (55%)
3 Front Squats (60%)
1 Front Squats (70%)
...then
For Reps:
1:00 Max Unbroken Front Squats (75%)

-Skill 1-

EMOM 7
:40 Max Unbroken Muscle-ups
- Rest 5:00
EMOM 7
:30 Max Unbroken Pull-ups

-Stamina 1-

For Time:
500m Bike
400m Bike
300m Bike
200m Bike
300m Bike
400m Bike
500m Bike
- Rest 1:00 between all intervals.