Westbound CrossFit (Coach Aaron)
1730 (11 of us)
Warm Up
Row
Barbell warm-up
Strength - Power Clean Primer
EMOM 6
2 touch-n-go power cleans starting at 55% of 1RM and building.
65
75
85
95
115
115
My power clean is likely close to 155 pounds, but I am not really good at cycling the barbell. These felt smooth and snappy.
Conditioning
Every 3:00 x 5 rounds:
10 power cleans (135/95)
16/12 cal row
I scaled to 75 pound power cleans and 9 calorie rows and this worked out really well.
Round times:
1:21
1:29
1:24
1:27
1:30 (score was the slowest round)
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