CrossFit – Thu, Oct 5
End of summer dinner! Friday, October 6th – 5:45pm @ YoHo Rum Tacos🌮 (at the Wharf)
Warm-up
Metcon
Metcon (Weight)
EMOM 20 minutes
1. 6 Power Clean @ 70%
2. 15/12 Cal Bike/Row
3. 20 Wall Ball 20/14 lbs @ 11/10′
4. 15/12 Cal Bike/Row
Score: Weight on cleans
KG: 9/6
Scaling Options
Beginner
1. 6 Power Clean @ RPE 6/10
2. 45 sec Bike / Row
3. 15 Wall ball 12/10lbs
4. 45 sec Cal Bike / Row
Intermediate
1. 6 Power Clean @ 70%
2. 15/12 Cal Bike / Row
3. 20 Wall Ball 20/14 lbs @ 10/9′
4. 15/12 Cal Bike / Row
Extra Accessory
Lower Body (Weight)
Poliquin Step up
5 x 10/10
Rest 30 seconds between sets
Weighted with DBs in farmer carry
A. General
3 sets
30 seconds Machine
10 Med ball squat (front rack)
10 Medball cleans into wall ball throw
B. Drills
“Bang Bang drill”
—
6 Clean lift offs
6 Clean deadlifts
—
6 Tall power cleans
6 hang power cleans
6 power cleans
C. Specific
Allow time to ramp up the clean barbell
—-
Practice throwing the wall ball at a higher target or cycling heavier weight