Friday October 14, 2022

14
Oct

Friday October 14, 2022

CrossFit

Main

30 min clock:
E2 min x 10 min: 3 high hang clean (pockets)
0: 3 x 30-35% of 1rm clean, every 2 min, increase by ~5% jumps
E2 min x 10 min: 2 cleans from knee
10: 2×55-60% of 1rm clean, every 2 min, increase by ~5% jumps
E2 min x 10 min: 1 clean from floor
20: 1×75-80% of 1rm clean, every 2 min, increase by ~5% jumps
*build to solid heavy single for the day

Longevity

Main

Medball clean skill work, followed by;
E2 min x 20 min
0-10: 5 medball cleans (light load)
10-15: 4 medball cleans (mod load)
15-20: 3 medball cleans (AHAP)

Core accessory; tabata deadbugs

QuickFit/At home

Main

Medball clean skill work, followed by;
E2 min x 20 min
0-10: 5 medball cleans (light load)
10-15: 4 medball cleans (mod load)
15-20: 3 medball cleans (AHAP)

Core accessory; tabata deadbugs