CrossFit
Clean
3 Position Clean (Floor, Low Hang, Hang)
1 Complex every 2 mins for 10 mins starting at 0:00
@75% – 80% of 1RM
Metcon
6 min AMRAP
8 deadlifts 225/155
8 cals Assault Bike
Rest 3 min then,
6 min to find 1RM Hang Clean
Purpose and Desired stimulus:
– clean technique complex
– open movement intervals
– deadlift metcon
– heavy lift under fatigue
– going heavy under fatigue requires extra attention on bracing
– be smart.
– Scale weight/reps to ensure unbroken fast sets
– only go as heavy as technique allows
MFIT
Activation:
Perform as circuit 2x through
– Band Pull Aparts 10 reps
– Banded press 10 reps
– Banded lat press down 10 reps
– Banded face pulls 10 reps
FBB:
3 rounds:
A1. Incline DB Bench Press 12-16 reps; rest :15
A2. Inverted Row 12-16 Reps; rest 2 mins
Conditioning:
8 RFT
250m Row
12 Ring Rows
16 Alt DB Z Press (8 per arm)