Friday January 13, 2023

13
Jan

Friday January 13, 2023

CrossFit

Main

A1. Clean skill development with burg warmup leading into the first few rounds of warm up weights on your cue 35-65%

A2. After warming up through 65% on your cue, then begin the work clock;
*all cleans today are single reps with ~10-20 sec rest between singles concentrating on good mechanics.

0-3 min: 5 cleans at 75% (10 sec rest between reps)
3-6 min: 3 cleans at 85% (15 sec rest between reps)
6-10 min: 1+ cleans at 95% (20 sec rest between reps)

Longevity

Main

Med Ball clean skill development;
A. deadlift + shrug
B. pull under from high hang into squat
C. put it all together

E2 min x 10 min ( 5 sets)
5 medball cleans adding weight ~every other round
ex: rnd 1/2- 10# rnd 3-14#, rnd 4: 20# rnd 5: 20/30#

QuickFit/At home

Main
Med Ball clean skill development;
A. deadlift + shrug
B. pull under from high hang into squat
C. put it all together

E2 min x 10 min ( 5 sets)
5 med ball cleans adding weight ~every other round
ex: rnd 1/2- 10# rnd 3-14#, rnd 4: 20# rnd 5: 20/30#