CrossFit Indian Trail – CrossFit
Ducky (Time)
21-15-9
Power Cleans (115/80)
Bar Facing Burpees
Stay under 50% of 1RM Power Clean
* Time cap is 6 minutes
This workout can be approached in 2 different ways; stronger athletes should stay steady on the burpees (smooth pace, not frantic) and try for bigger to unbroken sets of cleans. Smaller athletes can attack the burpees and hit the cleans in 2-3 sets each round. Play to your strengths.
Snatch Push Press + Overhead Squat
3 Snatch Push Press + 2 Overhead Squat @ 70-75% 1 RM Snatch
3 Snatch Push Press + 2 Overhead Squat @ 70-75% 1 RM Snatch
3 Snatch Push Press + 1 Overhead Squat @ 75-80% 1 RM Snatch
3 Snatch Push Press + 1 Overhead Squat @ 75-80% 1 RM Snatch