Thursday, October 8, 2020

Cleans - Metcon

Thursday, October 8, 2020

Home Gym


Warm Up

Hip Hammy
Foam Roll
Comptrain Barbell Warm up
Modified Burgener Warm up
Clean warm up - 65, 85, 95#

Clean Complex

Every 90 seconds for 12 minutes:

Hang Clean + Clean

Target was 75-80% of 1RM.  As I haven't done much Olympic Lifting in a while, I used 135# for a max and 105# for the clean complex.  It ended up being a good weight and I felt confident under the sets.



500 m row
1 legless rope climb (max effort)
10 hand release push-ups
15 abmat sit-ups

This was as tough as expected.  was keeping a 2:20ish pace on the rower, the legless rope climbs sucked and I went hand over hand about 3 times.  The HRPU and sit-ups were unbroken.  I finished with 4 Rounds + 1 Row at the 20 minute clock.

Programming was modified from CFG Strength and Vintage Crossfit metcon.

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