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#