by Alex EtzenXS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 8 Air Squats
– 8 Good Mornings
– 5 BB Clean Deadlifts
– 5 Empty Barbell Dip + Jumps (maintain a hook grip)
– :30 EZ Row
Strength
Power Clean (6 x 2)
EVERY 2:00 x 6 SETS*
2 Power Cleans
+
2 Hang Squat Cleans
*Build
(Score is Weight)
Workout
A: Metcon (5 Rounds for reps)
5 Rounds
– 2:00 on the clock
– 250/200m Row
– Max Cleans*
– 2:00 Rest
*Rnd 1 – 135/95
Rnd 2 – 155/105
Rnd 3 – 175/115
Rnd 4 – 195/125
Rnd 5 – 215/135
(Score is Cleans each Round)
B: Metcon (5 Rounds for reps)
5 Rounds
– 2:00 on the clock
– 250/200m Row
– Max Cleans*
– 2:00 Rest
*Rnd 1 – 95/65
Rnd 2 – 115/75
Rnd 3 – 135/85
Rnd 4 – 155/95
Rnd 5 – 175/105
(Score is Cleans each Round)
C: Metcon (5 Rounds for reps)
5 Rounds
– 2:00 on the clock
– 250/200m Row
– Max Cleans*
– 2:00 Rest
*Rnd 1 – 35/35
Rnd 2 – 55/45
Rnd 3 – 75/55
Rnd 4 – 95/65
Rnd 5 – 115/75
(Score is Cleans each Round)