12/03/19 Power Clean and Linda

PG Crossfit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

• 10 Push Ups

• 5 Back Bend to Inchworm to Plant

• 10 Banded GMs

Modified Burgener (Clean)

Strength

Power Clean (5 X 2)

3 position Clean (75% – can increase if comfortable with weight)

o 1 High Hang PC

o 1 Hang PC

o 1 Power clean

• Can’t put the bar down

Metcon

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight