Monday, December 9, 2019

Clean - Metcon

Monday, December 9, 2019

Crossfit Golden - Ryan/Lacey

1200 - 16 of us

Warm Up

2 rounds of

5 med ball deadlift
5 med ball deadlift shrug
5 med ball front squat
5 med ball clean
2 minute row

barbell warm up
5 deadlift
5 deadlift high pull
5 hang power clean
5 front squat
5 clean


Take 12 minutes to build to approximately 80% of your 1-RM Clean
and then…

Clean (80% of 1-RM)

I worked up from 65, 95, 115 and finally 125#.  Coaching cue:  Let the bar have a chance to float up and get underneath it.  It should not come above my diaphragm.  I dropped weight to 95# and tried a few of these.  I need to work on this more.


Metcon (Weight)

Every 5 minutes, for 25 minutes (5 sets) for max load:
500 Meter Row
5 Cleans

Your goal is to lift as much as possible over the course of the 25 Clean attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets.

I rowed 500m every time and used 115# with no missed reps.  I was getting off the rower around 2:20-2:25 and was able to finish the cleans and have 0:50-0:60 before having to start rowing again.  I kept good form, but was pulling with my arms rather than letting the bar float up.

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