CrossFit Hamptons – CrossFit
Power Clean & Squat Clean (Build to a moderate complex.)
In preparation for the workout, athletes will build to a moderate complex of 1 Power Clean + 1 Squat Clean. Footwork and technique take priority over what weight is on the bar. This does not have to be performed touch and go from the power clean directly into the squat clean. However, the weights should be light enough where athletes do not have to take a significant break before squat cleaning the bar. Focusing on quality over weight here improves athlete technique and prepares them nicely for the workout.
Mr. Clean (Time)
On the 3:00 x 6 Rounds:
400 Meter Run
3 Power Cleans (115/80)
3 Squat Cleans (115/80)
Within the workout, athlete can choose a weight on the barbell that they could complete 15+ squat clean in a row unbroken when fresh. In this section, maintaining speed on the runs and the bars allow athletes to hit the correct stimulus. If the weight is too heavy and athletes find themselves waiting to pick the barbell up, the heavy breathing is minimized.
Score is slowest of the 6 rounds, with rounds beginning on the 0:00, 3:00, 6:00, 9:00, 12:00, and 15:00.