Monday January 17, 2022

17
Jan

Monday January 17, 2022

Crossfit
Main
Cleans
After warming up through 60% on cue
0-3 min: 3 cleans at 70% (10 sec rest between reps)
3-6 min: 3 cleans at 80% (15 sec rest between reps)
6-10 min: 3 cleans at 90% (20 sec rest between reps)

Core: deadbugs x 4-5 min for quality! add 2.5/5# plate to hands


Quickfit
Main
E2min x 12 min (6 sets)
Begin with the same weight for 2-3 rounds and increase load as mechanics allow
0-2: 5 medball cleans
2-4: 5 medball cleans
4-6: 5 medball cleans (increase weight)
6-8: 5 medball cleans
8-10: 5 medball cleans (increase weight)
10-12: 5 meball cleans

Core: deadbugs x 4-5 min for quality!