Wednesday 6.13.17

GPP

Power Clean: 10 min to work to heavy single

AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (95/65)
Rest 4:00
AMRAP 4:00:
400m Run
10 Burpees Over Bar
Max Power Cleans (115/80)
Rest 4:00
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (135/95)

 

PERFORMANCE
Power Clean: 10 min to work to heavy single

AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (115/80)
Rest 4:00
AMRAP 4:00:
400m Run
10 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4:00
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (155/105)

 

OPEN
Power Clean: 10 min to work to heavy single

AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4:00
AMRAP 4:00:
400m Run
10 Burpees Over Bar
Max Power Cleans (155/105)
Rest 4:00
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135)

 

                                                             Goal: 45-75 Cleans                                 

This workout is about maintaining proper form under fatigue. You want to ensure that you place a premium on position over speed to ensure a good score on this workout.  

June 12, 2018 CFSC Staff WOD No Comments