CrossFit – Sat, May 23
General Warm-up
With a partner, 4 rounds for time: (Time)
24 Hang Power Cleans*, spilt anyhow 135/95lbs
1:00 Wall Sit, synchro
Row 500m, split anyhow
*Bounce cleans are not allowed – lower the bar to mid thigh or further.
Both partners must be Wall Sitting at the same time – if one stops, time stops.
Feel: Muscle Overload
Pace: Sustain
Target Score: 16-23 minutes
Firebreather Score: sub 16
Front Squat (Tempo Front Squats
1×1 @ 80-90%
5×3 @ 60-80%
1×1 @ 80-90%
5×3 @ 60-80%
Row 500m Between Sets to Flush
Use your heavy single to decide where to start. The larger than usual percentage range accounts for differences in mobility and technique.)
Tempo = full control throughout. You shouldn’t feel any kind of bounce/stretch reflex in the bottom, the way up should rely on tension and control over power. Slower than usual throughout the whole lift, but no pauses.
4 Rounds
:20 Plate ground to overhead
:10 Rest
:20 Air Squats
:10 Rest
:20 Row
:10 Rest