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Tuesday 6/11/19

By Wodify | In WOD | on June 10, 2019

West End CrossFit – CrossFit

Hang Power Clean + Power Clean (1 x 1)

Build to a heavy complex

“Power Ranger” (Time)

For Time:

15 Power Cleans (155/105)

600 Meter Run

10 Power Cleans (155/105)

400 Meter Run

5 Power Cleans (155/105)

200 Meter Run

*Fitness – 115/80

Open Athletes

Power Clean Complex

Clean Primer:

5 Sets:

1 Hang Clean High Pull

1 Low Hang Power Clean (Below the knee NOT touching the floor)

On the 1:30 x 5

1 Hang Power Clean

1 Power Clean

Set #1 – 75% of estimated 1RM power clean

Sets #2,3,4,5 – Build to a heavy complex for the day, but not an all time max. Movement is priority. Drop from the top after each power clean. Not looking for touch and go.

“Power Ranger”

Aerobic Capacity

Assault Bike

10 Sets

:45s work

:45s rest

*On the working phase, the first :15s is a light pace. The second :15 is moderate. The third :15 is the fastest.

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