Thursday, June 22, 2023

Power Clean - Metcon

Thursday, June 22, 2023

Garage Gym


Warm Up

Hip Hammy flow
Reverse Hyper
PVC Pass Throughs
short Barbell Warm Up


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.


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

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