CrossFit Indian Trail – CrossFit

View Public Whiteboard

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)