PG Crossfit – CrossFit
Deload week – we’re decreasing the weight and increasing the reps for our lifts in preparation for our retest of the 1 RM over the next month.
Warm-up
Warm-up (No Measure)
2 Rounds
• 10 squat jumps
• 10 scap pulls
• 10 bar bell strict power cleans (from the floor)
Strength
Power Clean (EMOM for 12 minutes)
• Odd – 6 Power Cleans – 65%-70% – should be unbroken
• Even – 25 Double Unders or attempts
Metcon
Metcon (Time)
• 70 Hang power cleans (95/65) (P 115/85)
• 60 Pull ups (P CTB)
• 50 burpees
Athlete chooses how to break up movements to reach totals.
17 minute time cap