Clean - Metcon

Tuesday, July 30, 2019

Crossfit Golden - Elizah/Diedre

1530 - 10 of us

Warm Up

1 min scorpions
1 min bootstrappers
1 min air squats

then 3 rounds of
10 med ball kneeling thorasic rotations
10 med ball cleans
10 med ball around the worlds

then
jump and land
triple extend, pause land
empty barbell cleans

Weightlifting

For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every 90 seconds, for 6 minutes (4 sets) of each:
High-Hang Clean (1 rep @ 50-65%)
Hang Clean (1 rep @ 65-80%)
Clean (1 rep @ 80+%)

High Hang 65, 70, 75, 80# (54% of 150# 1RM)
Hang Clean 85, 90, 95, 100# (67% of 150# 1RM)
Clean 105, 110, 115, 115# (77% or 150#1RM)

First time pulling from the floor in a month and felt really good.

Metcon

Three rounds for time of:
10 Hang Squat Cleans (155/105 lbs)
15 Box Jumps (24″/20″)

I scaled this to 65# for the hang squat cleans and was able to cycle the barbell pretty well.  2 sets on the first round and 3 sets on the second and third round.

Since I scaled the hang squat cleans aggressively, I went with a 24" box which was tough.

Round 1 - 2:05
Round 2 - 2:30
Round 3 - 2:42
Total - 7:17