Power Clean - Metcon

Tuesday, January 28, 2025

Westbound CrossFit (Coach Bryn)

0900 (7 of us)

WARM UP

3x

:45 jump rope

10 sit ups

10 PVC clean pull jumps

MOVEMENT/MOBILITY - light band, pull up bar, PVC, BB

8 PVC RDL

4/4 PVC single leg RDL

*grab light band

6 hollow hold band pullovers, PVC in band

6 supine band resisted single leg v-ups, PVC in band attached to rig

6 supine band resisted v-ups

6 hanging lat activations

6 single leg TTB

6 TTB

*grab barbell

4/4 stagger stand RDLs

:15 front rack hold + :15 power clean receiving position hold

4 tall power cleans

4 clean pull shrugs w/ pause at knee

4 power cleans

4 consecutive vertical jumps

PRIMER - jump rope, pull up bar, bb

6 deadlifts @ 135/95

4-6 TTB

12 crossover singles

STRENGTH

E:30 x 12

1 Power Clean @ 70-78%

+

3 Sets

1 Power Clean @ building heavy

----2:00 min Rest b/t----

Clean

1 x 1

Reps 1-4 at 75#

Reps 5-8 at 85#

Reps 9-12 at 95#

105#

115#

125#

METCON

Health

3 Sets (Pick Up Where You Left Off Each Set)

AMRAP - 5

6 Deadlifts @ loading below

6 Hanging Leg Raises to Hip Height

30 Single Under

----1:00 Rest b/t AMRAPs----

DEADLIFT LOADING

Set 1 - (155/105#)

Set 2 - (135/95#)

Set 3 - (115/85#)

I used 155, 135 and 135 for the loading and managed 9 rounds + 10 reps.  This was a better workout than I thought.