Clean Complex - Metcon

Monday, June 3, 2019

Crossfit Golden - Lacey/Janet

1200 ~ 12 of us

Warm Up

3 rounds of

30s jump rope
4 single arm across the body clean
10 single leg wall sit march
10 plank army climbers
15s hollow body rock

hang power clean warm up
5 jump and land
5 push balance and slide
5 push and slide
5 high hang power clean
5 hang power clean
5 power clean

Weightlifting

Every two minutes, for 20 minutes (10 sets):
Hang Power Clean + Power Clean (1)
Build to today’s heavy complex.

75
85
95
105
115
125
135
135
135
135#

Metcon

Metcon (AMRAP - Reps)

Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1 – 50 Double-Unders
Minute 2 – 12 Toes to Bar
Minute 3 – 16 Hand Release Push-Ups

R1:  35, 12, 12
R2:  30, 12, 12
R3:  22, 12, 12
R4:  24, 12, 12


Double unders were ok, best was maybe 15 unbroken
I did kipping leg raises and felt pretty smooth.
I could do sets of 12 in 2-3 sets
207 total reps