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Thursday, February 13, 2020

Hang Clean + Clean - Metcon

Thursday, February 13, 2020

Crossfit Golden - Lacey/Ryan

1200 ~ 10 of us

Warm Up

90 sec distracted hammy floss
90 sec banded lat stretch
90 sec ankle dorsiflexion


2 round of
5 boot strappers
10 medball front squat
10 one step box jump
10 medball squat clean


with barbell
5 clean pull
5 hang power clean + front squat
5 full squat clean


Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean

Athlete will execute one clean from the hang position, and then one from the floor
Build over the course of the 8 sets, starting around 60% of your 1-RM clean.

I started pretty light at 40% of 1-RM and built up


All of these felt good.


Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
20 Box Jumps
15 Toes to Bar
10 Power Cleans (155/105 lbs)

This was tougher than I realized despite scaling.  I used 20" box jumps; abmat sit-ups; 95# power cleans.

R1 - about 3:30
R2 - about 4:00
R3 - I finished the box jumps in just about 1:30, the sit-ups took another 1:00 and I squeezed out 1 rep of the power cleans on 3..2..1..TIME.

Overall 2 Rounds + 36 reps.  The scales were good.

Finished with some foam rolling, played with Ski Erg, Echo Bike (4 on chair height - 3 on chair fore-aft) and  TrueForm Runner (really weird to run on).  I also tried farmers carries with 32kg in each hand and it did not feel too bad.

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