Stimulus Of the Day
First round in 2:30 or less.
Moderately heavy loading.
Hang power cleans and push jerks in 3 sets or less.
Whiteboard Of the Day
Today’s workout is a play on a CrossFit Games workout from 2015. Athletes had to complete 5 rounds as quickly as possible. The fastest time was 7:55 by Ben Smith.
In today’s AMRAP variation, the goal is to complete 3-5 rounds within the 12:00 clock.
The deadlift weight should be light enough to perform all reps unbroken.
The hang power clean and push jerk should both be moderately heavy. The hang power cleans should be mainly broken up into 1-3 sets.
The push jerk will determine your workout weight. The 6 reps should be performed in 2 sets.
Every time you break up the hang power cleans, you will have to do a deadlift that won’t contribute to completing the round. Perform 11 reps in a row for the deadlift and then drop the barbell before the 12th so your 12th deadlift is the rep that gets the first hang power clean off the ground. Make sure you perform your 9th hang power clean rep and then go right into your push jerks.
After the workout, we will have some fun working on our midline.
Metcon Of the Day
AMRAP 12:
12 deadlifts (145/205 lb)
9 hang power cleans
6 push jerks
Accessory Of the Day
Tabata
8 sets for reps:
0:20 hollow rocks
**0:10 rest
.JPG)
.JPG)
%202.JPG)
.jpg)
%20(1).jpg)
.jpg)
.jpg)
.jpg)
-small.jpg)
.JPG)
%202.JPG)
.JPG)
%202.JPG)
.JPG)
.JPG)
%202.JPG)
%202.JPG)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.JPG)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
%202.JPG)
%203.JPG)
