Clean Complex - Metcon

Tuesday, July 16, 2019

Crossfit Golden - Lacey/Diedre

1200 ~ 12 of us

Warm Up

1 min 90/90
1 min mtn climber
30 sec air squat
1 min glute bridge and clam shell
30 sec plank push up
30 sec shoulder swimmer
1 min kang squat
30 sec quarter jump squat

clean warm up
1 min klokov stretch
3 clean lift off
3 clean dead lift
3 clean pull
3 muscle clean
5 triple extension drill - coaching cue - squeeze quads
3 power clean

Weightlifting

Complete 1 complex, Every 2:30 minutes, for 20 minutes (8 sets) of:
2 Clean Lift-Offs + 1 Power Clean (1)

I went

55
65
75
85
95
95
95
95#

and felt really good.  I put a belt on at 95#
coaching cue - set up closer to bar (almost touching)

Metcon

Five rounds for time of:
20 Kettlebell Swings (24/16 kg)
15 Box Jump-Overs (24″/20″)

I scaled this to 8kg kbs and 20" for box jump overs.

Accessory Work

Finished with Tabata
Hollow hold with flutter kick
Hollow body rock
4 rounds of both movements

Back

My back felt fine, but I think the next 24 hours will be very telling on how well I am recovered.