WOD

Thu, Jul 16

CrossFit 20260716

Power Clean Max

CrossFit 20260716

(No Results Tracked)
WARM-UP:
200m walk
2 sets:
3 shuttle runs
3 inchworms
10 walking lunges out
20 mountain climbers
10 walking lunges back
10 forward and back leg swings, right
10 forward and back leg swings, left
– 1 shuttle run is 25 out and back

WOD MOVEMENT REVIEW & WARM-UP:
3 sets:
3 power cleans
– Build in load
– Perform touch-and-go reps or quick singles

HEAVY DAY! WOD: For load:
Power clean
3-3-2-2-1-1-1-1

– Perform one set every 3:00-4:00

MODIFICATIONS:
Complete the lift from the hang position

STIMULUS NOTES:
Build to max loads
Gradual build-up
Moderately challenging first set of 3 at around 70-75% of 1-rep max
Sets of 3 and 2 in under :20; touch-and-go or singles

ACCESSORY + STRETCHING:
On a 5:00 clock for distance with a partner:
Kettlebell farmers carry (70/53)
– Partners switch off every 50 ft

1:00 forearm stretch
1:00 couch stretch/leg