Monday, July 1, 2019

Hang Power Clean - Metcon

Monday, July 1, 2019

Crossfit Golden - Lacey/Janet

1200 - 20 of us

Warm Up

1 min jumping jacks
1 min air squats
pigeon stretch
calf/ankle stretch
pvc front rack

10 around the worlds
10 pvc kang squat
10 trunk twists
10 front squats

3 high hang clean pull
2 high hang muscle clean
3 hang power clean
3 clean pulls
3 power cleans


Power Clean (1)

Take 15-20 minutes and build to today’s 1-RM Power Clean

I took it real easy and did hang power cleans at 65, 75 and 85#

I talked to Lacey we agreed stay light and no pulls from the floor.


For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots (20/14 lbs) (RX + 30/20#)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (50/35 lb DBs)
30 Pull-Ups (RX + 10 muscle ups)

I talked to Lacy and switched plank push ups for burpees and low box jumps for KBS.

I scaled to 10# wall ball and 25# DB push presses

I finished 26 of 30 pull-ups before the time cap.

Back Update

I felt OK during the workout.  I got on the Reverse Hyper before and after the workout.  I also foam rolled before and after.  I used the hypervolt hyperice before the workout and Aracanum Sarco Freeze after the workout.

UPDATE:  Back was no worse for the wear.  I iced it in the evening and the point tenderness reduced significantly.  It does not feel "right," but a little TLC over the course of the week should work things out.

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