Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) power clean, or do 3 reps on the minute for 7 minutes (at 50-60%)
Strength: none
Super Set: none
Metabolic Conditioning: “Back in Black”
For time – 3 rounds
5 power cleans (Health: 63lbs, Athletic*: 105lbs, Performance: 155lbs)
10 toes-to-bar
200m sprint
5 power cleans (same)
10 toes-to-bar
200m sprint
1 minute rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 10-18 minutes, about 5 min per round including rest.
Compare to: October 25, 2016
Coaching Tips: Do fast and small sets if you know that grip is going to be an issue. Singles on the power cleans and the toes-to-bar early may save your hands (remember that ‘ripping’ your hands is a NO GO, and you’ll have to stop the workout if it happens). Really push yourself on the sprints – these will be where you have the most room to gain ground.
Steph at her first ever CrossFit competition! Photo cred: stolen from FB
