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Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Monday, October 7, 2019

Power Clean - Metcon

Monday, October 7, 2019

Crossfit Golden - Lacey/Greg

1200 - 10 of us

Warm Up

400m run
birthing stretch
wrist mobility
lat stretch
air squats

2 rounds of
10 drop squat
5 front squat
10 lunge in place
15 sec hold overhead

5 high hang power clean
5 hang power clean
5 mid shin power clean


Power Clean (x2)
Every 2 minutes, for 16 minutes (8 sets)
Start around 70% and build each set to today’s heavy double.

I worked up from


All reps were really smooth.  Might have had a little more in my, but we rarely do power cleans.


For time:
1200 Meter run
30 Alternating Single-Arm DB Snatches (50/35 lbs)
60-Foot Left Arm Overhead DB Walking Lunges (50/35 lbs)
60-Foot Right Arm Overhead DB Walking Lunges (50/35 lbs)

I scaled this to 30# DB.  Run was fine, first 800 was 4:15.  Alternating DB snatches were paced well.  Left arm down and back was OK.  Right arm down and back was tough.  I was much less stable, not locking out well and reset after 30 feet.  Finished in 11:47.

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