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Tuesday – PLEASE SIGN IN

6
Aug

Tuesday – PLEASE SIGN IN

CrossFit Hamptons – CrossFit

Power Clean (1X10)

15 min to work up to a 10rep max. These reps are to be performed as touch and go reps.

Jump City (Time)

For Time:

1 Round:

800 Meter Run

80 Double Unders

21 Hang Power Cleans (135/95)

2 Rounds:

400 Meter Run

40 Double Unders

15 Hang Power Cleans (135/95)

3 Rounds:

200 Meter Run

20 Double Unders

9 Hang Power Cleans (135/95)
The hang power cleans are the focal point of today’s workout. These do not have to be done unbroken, although the weight athletes choose should be something the are capable of completing without stopping when fresh. Within the workout, looking to knock these out in 1-3 quick sets. Completing the run at a recovery pace will better allow athletes to push the hang power cleans and be successful on the jump rope. Even on the rope, break these sets up accordingly to accomplish the plan on the barbell. Some thoughts for sets on the barbell are as followed:

Set of 21:

21 / 12-9 / 8-7-6

Sets of 15:

15 / 9-6 / 6-5-4

Sets of 9:

9 / 5-4 / 4-3-2

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