Friday, April 6th 2018


Power Clean

WOD – “B&B”

3 Bar Muscle Ups
6 Power Cleans (165/115)

WOD Brief

We wrap up the week with the power clean. The power clean allows us to move and improve our fitness given a full week of training. Focus on strong drives today as we will work through a pretty heavy progression in the strength today.

The workout of the day is a simple couplet. Athletes scale the bar muscle ups if that isn’t your strength for 5+ rounds. Let’s scale to 6 chest to bar, pull-ups, or 12 jumping chest to bar (for additional scales work with your coach). The idea is for the BMU (first movement) to be dynamic, aggressive, and powerful. scale the movement and and reps to something you can complete in 30 seconds.

After the BMU we will go straight into 6 moderately heavy power cleans. These should be done as doubles if possible. Mind the grip today.

This is “only” 10 minutes, but classic CrossFit – that is a long time to be moving with tension and heavy weight. Move swiftly today – after completing the second round, take an assessment of your speed and lifts. If you feel like you are close to missing a lift – bring it back a bit, as we don’t want to waste any lifts. At minute 7, pick it up. This will give you time to max out into the end and get the exact training stimulus we are seeking. 

Box Brief

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

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