WOD

Wed, Aug 5

Coach J

Today, you’ll build to max loads for 5 sets of 3 power cleans. Look back to July 17, to compare your last heavy power clean attempts.

Before starting the workout, we will move through a power clean progression, get in lots of practice reps, and spend time building to your first starting weight.

Community Cup starts Friday. Are you ready???

CrossFit 20260805

3-REP MAX POWER CLEAN

CrossFit 20260805

(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

WOD: For load
Rx:
Power clean
3-3-3-3-3

– First set of 3 at around 70-75% of 1-rep max
– One set every 3:00-4:00

MODIFICATIONS:
New athletes and/or those who struggle with the set-up position can complete the lift from the hang position

STIMULUS NOTES:
Heavy relative to each athlete
All sets at or above 80% 1-rep max
Sets should be touch and go or drop and immediately go into the next rep

STRETCHING:
1:00 foream stretch
1:00 couch stretch/leg