Cleaning in progress.

Warm-up (Skill): 3 Rounds, not for time of:

300m Row
OH Squat hold x 20 Seconds

-then-

Clean warm-up

Strength: Six sets of: Halting Clean Deadlift + Hang Clean

- Pull barbell from floor to just above the knee and pause for 1-2 seconds. 

– You should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then clean (Full SQUAT) from the high hang position.

Strength: Back Squat 3 x 3 (Wendler Week 2)

(Rest 3-5 minutes between WORK sets)

70% x 3
80% x 3
90% x 3+

-Warm up in sets of 3 until 1st WORK set, you should reach the 1st set after 3-4 sets.

-Percentages based off of 90% of your 1RM (ex. if your max Back Squat is 225#, your percentages will be based off of 90% of 225# (205#).

-When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

MetCon: 10 x 300m Row/ 1 Min. rest between rounds

- Stay consistent

Consistency.

Warm-up (Partner): 

5 x 500m Row

*Stay consistent, and try to beat your previous time each set*
*If you don't have a partner, use 1:1 rest:work ratio*
*If you feel good, go for a PR*

Chad) 1:45, 1:43, 1:42, 1:40, 1:38
Mike) 1:55, 1:49, 1:46, 1:45, 1:43 (PR)

Note: This is all about consistency, you DO NOT want to go all out on the first row. Use this as a tool to familiarize yourself with pacing and consistency (very similar to the Track workouts we will be posting).

MetCon (AMRAP 12): 

As many reps as possible in 12 minutes of:  3-6-9-12-15...

Push Press (95/65)
Box Jump Overs (24/20) *You may touch the top of the box*

*Keep adding 3 reps to each movement as you move up the ladder*

Chad) 24+3 (Rx)
Mike) 18 (75)

Cash Out: 21-15-9 (For Quality, not Time)

GHD Sit-ups

Toes 2 Bar

Here is a great article written by Crossfit Games Athlete Talayna Fortunato on the Top 10 Mistakes Crossfitters Make. Insightful article, with great tips.

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