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07.30.18

29
Jul

07.30.18

CrossFit Live Loud – CrossFit

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Metcon (Weight)

Power cleans

1-1-1-1

2 warm up reps then setting a heavy single for the day.

Metcon (Time)

For time

21-15-9

Cal bike/row

Power cleans using 60% of heaviest rep set earlier.

General Warm Up

400m jog

Then

3 rounds

5 Empty bar power cleans

10 band pull aparts

10 banded good mornings

10 PVC pass throughs

Specific Warm-up

Power clean break down

5-10 min breaking down power clean movement. This will be where 2 warm up sets will be done.