Wednesday’s Workout

Always Strong Fitness | CrossFit Clarksville – CrossFit

Warm-up (No Measure)

2 min bike

Then DB Warm Up

2-3Rounds of

10 Alt Shoulder Press

10 Alt Bent Over Rows

10 Alt One Legged DL

10 Front Squats

10 Clean High Pull

Clean (Build up to a heavy three rep 3-position clean)

The clean is the focus of this two part workout. The three positions used in the first part are the high hang (pockets), hang (inch above the knee), and floor positions. Athletes will build to a heavy complex, holding onto the bar until all three reps are completed.

Metcon (3 Rounds for reps)

AMRAP 3:

9/6 Calorie Assault Bike

9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Assault Bike

7 Hang Squat Cleans (115/80)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Assault Bike

5 Squat Cleans (135/95)
In part 2, we’ll hit three different variations of the clean in each of the three AMRAPs. As the weight and complexity increases, the reps will decrease. Athletes should be able to complete 30+ reps at the power clean weight, 20+ reps at the hang squat clean weight, and 15+ reps at the squat clean weight unbroken when fresh.

Equal Calorie Row