Power Clean - Metcon

Thursday, June 22, 2023

Garage Gym

1230

Warm Up

Hip Hammy flow

Reverse Hyper

PVC Pass Throughs

short Barbell Warm Up

Weightlifting

Power Clean

Every minute on the minute, 5 Sets

2 Reps @ 75%

Every minute on the minute, 4 Sets

2 Reps @ 80%

Every minute on the minute, 3 Sets

1 Rep @ 85%+

I went with 95-105-115# (percentages based off of 135# as I have not cleaned in a while).  Weight felt good.

Metcon

“Maverick”

7:00 AMRAP

7 Deadlifts 225/155lb, (102/70kg)

7 Bar Facing Burpees

I scaled this to 185# and still struggled.  I finished 3 rounds in 7 minutes and was pleased with the effort.  The burpees were certainly taxing in the 85 degree garage today.

Programming from Vintage CrossFit