Power Clean - Metcon

Tuesday, January 14, 2025

Westbound CrossFit (Coach Bryn)

1200 (10 of us)

Pre-Class Routine

2:30 v-sit with band (basically fold into a pancake and have assistance from band to fold more)

2:30 forward fold

WARM UP

2x

200m run

100m Farmer carry @ light-moderate

MOVEMENT/MOBILITY - box, pull up bar

:30 spiderman stretch on box / side

:30 straight leg hamstring stretch on box / side

*grab PVC

6 PVC good mornings

6 deadlift to mid thigh

6 clean pull jump shrug

6 front squats

6 power clean

:15 dead hang w/ active shoulders + :15 with passive shoulders

6 short kip swings w/ active shoulders

6 long kip swings w/ relaxed shoulders

6 TTB or leg raises

PRIMER - barbell @ first warm up weight

5x

1 squat jump as high as possible + 1 power clean as snappy as possible

STRENGTH

E:30 X 16

1 Power Clean @ 65-72%

+

3 Sets

1 Power Clean @ 15-25# Heavier than Above

----2 Min Rest B/t----

I worked up from 75, 85, 95

Last 3 reps at 105, 115, 115#

METCON

Health

3 Sets

AMRAP - 5

9-6-3

Hanging Leg Raises (Hip Height)

Box Jump (16/12")

+

300' DB Farmer Carry (35/25s#)

Max Cal Echo Bike

----1:00 Rest B/t----

I opted for a 20" box and used 35# DB.  I had between 30-50 seconds for the echo bike and managed 6-4-4 calories.  Everything felt pretty good.  I was moving well with good kip swings and good pace on the box jumps.