CrossFit / Wed, Aug 20

HEAVY DAY

RX

Every 2:00 for 10 rounds:

1 power clean

2 hang power cleans

8/10-cal bike

SCORE: LOAD

INTERMEDIATE

Every 2:00 for 10 rounds:

1 power clean

2 hang power cleans

6/8-cal bike 

SCORE: LOAD

BEGINNER

Every 2:00 for 10 rounds:

1 power clean

2 hang power cleans

4/6-cal bike 

Target Load | Heavy relative to the individual.

• Today, you’ll take on a heavy day with a twist! Increase load for the clean complex across 10 rounds with biking worked in.

  
  

• Your score will be your heaviest set of the complex, but still plan on lifting challenging loads throughout the 10 rounds rather than staying light for most efforts and just going for one heavy load.

  
  

• As we work through the power clean and hang clean review, focus on at least one point of performance to refine and improve today..

  
  

• Try to push the pace on the bike to get the most rest possible before returning to the barbell.

  
  

• Have fun, lift heavy, and maintain good mechanics!

STRETCHING

2 sets:

:30 double-forearm stretch

1:00 seated pike stretch