Thursday, November 21, 2024

Clean Complex - Metcon

Thursday, November 21, 2024

Back Country CrossFit West (Coach Bryn)

0900

Warm Up

Box Step Ups
Air Squats
Lateral Squat Jump over line
BB Front Squat
BB Good Mornings

PVC External Rotation
PVC paused Front Squat
PVS paused Shoulder Press
PVC paused Push Press

Scap Pullups
Hanging Shoulder Circles Forward
Hanging Shoulder Circles Backwards
Calf Stretch

Strength

E2M x 6

1 Power Clean
1 Floating Clean (1" off ground)
3 Push Press
@ 60% of 1RM push press and building to heavy

I used 65, 70, 75, 80, 85, and 90 pounds and felt good about the effort.  Could have maybe got to 100, but better to develop form.

Metcon (Health)

AMRAP - 15

2 Deadlift (155/105)
4 Ring Rows OR Jumping Negatives
6 Box Step Overs (24/20")

In this one, I bridged the performance and health metcons.  I went to 185# on the deadlifts, ring rows and 20" box jump overs.  I was able to steadily pace through 10 full rounds.

Finish with foam rolling.

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