2019-06-06 Power Clean 5x3Power



Power Clean 5x3
Power Clean for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

https://files-sugarwod-com.s3.amazonaws.com/6bfe4e656ac98fd617f1e0483fb930dd_Loru7a6KPI-whiteboard-20190607.jpg


Deadlift 5x5
Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps


Fitness Option
Power Clean
3-3-3-3


Fitness Option metcon
12min AMRAP:
12 KB goblet squats
12 KB Russian swings
12 KB deadlifts
24 Double unders

KB = 32kg (24kg)


Finisher
For quality:
30 Dynamic Plate Step ups *15 per side
*30 secs Rest
30 alternating V-ups
*30 sec Rest
30 side crunch *15 per side


For Time:
10 Bar MU
500m Row
10 Bar MU
500m Row
10 Bar MU

**There are pull-ups tomorrow. Sub BMU for 30/20 push-ups if you are worried

Google CrossFit News

  • Going back to the box

    Read more...
  • Lt. Michael P. Murphy Tribute: True American Hero. Its important to know why we do the murph every year. Hope everyone enjoys this.

    Lt. Michael P. Murphy Tribute: True American Hero. Its important to know why we do the murph every year. Hope everyone enjoys this.

    Read more...
  • A good example of why hero wods have become glorification without tact

    A good example of why hero wods have become glorification without tact

    Read more...
  • Market Monday - June 01, 2020

    Read more...
  • CrossFit gym proposes plan to reopen early - Fox17

    Read more...
  • BREAKING: CrossFit Permit Application Reveals Plans for Three Day Event - Morning Chalk Up

    Read more...
  • CrossFit Seminars Make Their In-Person Return This Weekend - Morning Chalk Up

    Read more...
  • Home Workout and Programming Megathread

    Read more...