CrossFit Indian Trail – CrossFit
Warm-up
Warm-up (No Measure)
300-250-200-150-100 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
2 Inchworms
3 Barbell Good Mornings
3 Hang Muscle Cleans
3 Empty Barbell Stiff-Legged Deadlifts
3 Hang Power Cleans
On each round, steadily build in load on the barbell. Given how we have hang muscle cleans as the second movement, our loading will be limited, and should be limited. From another angle, aim to build to somewhere between 30-40% of your 1RM power clean.
Weightlifting
Power Cleans EMOM
On the Minute x 10:
On the 0:00… 3 Power Cleans @ 65%
On the 1:00… 2 Power Cleans @ 70%
On the 2:00… 1 Power Cleans @ 75%
On the 3:00… Rest
On the 4:00… 3 Power Cleans @ 70%
On the 5:00… 2 Power Cleans @ 75%
On the 6:00… 1 Power Cleans @ 80%
On the 7:00… Rest
On the 6:00, 7:00, 8:00, 9:00 and 10:00 – 1 Power Clean, climbing.
All percentages are based off our estimated 1RM Clean. Recorded lifts will be the final five, in our build to a heavy single for the day.
Metcon
Squeeky Wheel (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double-Unders
20/15 Calorie Assault Bike/Row
10 Push Jerks (135/95)
RX+ – (165/110)