Power Cleans + Running

Jul 5, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

5 Inchworms

10 GHD Hip Extensions

10 Toy Soldiers

10 Walking Toe Touches

5 Split Leg KB Deadlifts / leg

15 RKBS (Heavy)

TOGETHER:

Empty Barbell Warm-up + Drills

Weightlifting

Power Clean

1 EMOM x 10

Metcon

Metcon (Time)

15 Power Cleans

600m Run

10 Power Cleans

400m Run

5 Power Cleans

200m Run

Rx: 135/95

Rx+: 155/105

Rest

4 minutes

Metcon (No Measure)

10 minutes on the Assault Bike

minutes 1-2: 200+ watts

minute 3: 300-400 watts

minutes 5-6: 200+ watts

minute 7: 400+ watts

minutes 8-9: 200+ watts

minute 10: 400+ watts