CrossFit – Mon, Nov 7

7
Nov

CrossFit – Mon, Nov 7

CF Barbending – CrossFit

Warm-up

Quick Clean Prep (No Measure)

1. Find Stance, Jump in place

2. Hang jump & shrug

3. Hang Muscle Clean

4. Lands in the receiving position

5. Scarecrow to receiving position

6. Hang Power Clean

7. Power Clean

https://youtu.be/aMfbgkCyN94

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 8 minutes of:

12 power cleans 175/115

21 squats
Scaling:

This short workout is both fast and heavy. Reduce the load on the barbell to something that you can cycle quickly without rest, particularly at the start. With only 8 minutes, don’t waste time on the air squats. Sprint through them and get back to the bar. Aim for at least 3 rounds.

Intermediate Option:

Complete as many rounds as possible in 8 minutes of:

12 power cleans

21 squats

♀ 85 lb ♂ 135 lb

Beginner Option:

Complete as many rounds as possible in 8 minutes of:

9 power cleans

15 squats

♀ 35 lb ♂ 45 lb