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OUR BLOG

Wednesday 1/2/19

By Wodify | In WOD | on January 1, 2019

West End CrossFit – CrossFit

3 Position Clean (1 x 1)

Build to a heavy set

High hang, Knee, Floor
Build to a heavy 3 position squat clean complex for the day.

“Clean Sheet” (3 Rounds for reps)

AMRAP 3:

9/6 Calorie Bike OR Row

9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Bike OR Row

7 Hang Squat Cleans (115/80)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Bike OR Row

5 Squat Cleans (135/95)

*Fitness – 65/45

Open Athletes

Clean complex

Clean Primer:

3 Sets

2 Pausing Clean Deadlifts (2 Pauses for 2 full seconds – just below the knee and at mid-thigh)

4 Hang Clean High Pulls

2 Tall Cleans

On the 1:30 x 5 sets:

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Percentages based off of 1RM Squat Clean:

65% – 70% –

Sets 3+4+5 – Build to a heavy, but not max effort, complex for the day.

“Clean Sheet”

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