Friday, February 10, 2017

STRENGTH

3-Part Power Clean Complex
Work up to a heavy single of the complex

Each rep of the complex consists of:
1 Clean Deadlift* (set up like a clean, maintaining torso angle as you stand, as you would during a clean)
1 Hang Power Clean (http://www.catalystathletics.com/exercise/69/Hang-Power-Clean/)
1 Power Clean (http://www.catalystathletics.com/exercise/67/Power-Clean/)
*https://www.crossfitinvictus.com/blog/the-deadlift-setup-versus-the-clean-setup/
CONDITIONING

From CrossFit.com – July 18, 2015
https://www.crossfit.com/workout/2015/07/18#/comments

5 rounds for time of:
20 wall-ball shots, 20/14 to a 10’/9′ target
10 Deadlifts, 225/155

Rich Froning, 6:20
James Hobart, 6:48
Video – https://m.youtube.com/watch?v=pvLt5tGfPQI&feature=youtu.be

RX:
As written.

INTERMEDIATE:
Wall ball as written.
Deadlifts@185/135

SCALED:
Wall ball weight scaled as needed to hit a 10’/9′ target.
Deadlifts@155/105 or further as needed.

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