Wednesday – March 14, 2018 – 180314
Context: Competition – Having a thorough warm up before a short metcon for performance.
Dynamic Warm Up Option: 200m run with medball, sharing with partner, or 2 min jump rope. Then 3 sets of 10 medball squat cleans, 8 kip swings, 6 wall ball, 4 inch worms, 2 crab bridges
Skill Practice Warm Up: None
Strength: 5×3 Squat clean 1 of 11 (5 sets of 3 reps, same weight across, 70-80% of max)
Super Set: 5×5 half kneeling single arm dumbbell press Video Here
Metabolic Conditioning: “Atlas Rise” (CrossFit Classic)
For time – 3 rounds
15 Hang Power Cleans, (Health: 55lb, Athletic: 95lb*, Performance: 135lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 – 9 min, about 2 min per round
Compare to: April 12, 2017
Coaching Tips: Finish the first round of cleans in as few sets as possible. Make sure you are using the hook grip! Pace this so that you can control the intensity on the burpees. Slow down on the burpees if you need more rest before the next set of cleans. Speed up if the cleans are ‘easy’. Make sure you are finishing the cleans with an open hip and elbows in front of the bar. If the weight is ‘light’ for you, go ahead and muscle clean the bar.
Optional ‘Cash Out’ or Hypertrophy: 200m run, 15 kb swings, 5 min, OR 3 sets of 15 banded tricep push downs in a super set with 12 banded hamstring curls
“By the Numbers” Book References: Clean p. 404, Clean Variants p. 496, Burpee p. 415