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WEDNESDAY – PLEASE SIGN IN

1
Jan

WEDNESDAY – PLEASE SIGN IN

CrossFit Hamptons – CrossFit

Weightlifting

Squat Clean Complex

Build to a Heavy 3-Position Squat Clean:

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
15 Minutes to build to a heavy complex.

Metcon

Clean Sheet (3 Rounds for reps)

AMRAP 3:

9/6 Calorie Row

9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Row

7 Hang Squat Cleans (115/80)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Row

5 Squat Cleans (135/95)
Weight selection is so important today due to the short window of time we have to move. With such limited time, we have to keep the intensity high to get the intended stimulus. Going too heavy actually makes it easier, as athletes spend more time resting than moving. Whenever we have built in rest in workouts, we want to reserve our rest for that time and not have it cut into our work time. If athletes are on the fence, let’s err on the lighter side of things so we are certain we’ll move for the entire three minutes each round.

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