CrossFit Blade – CrossFit
Clean Pull + Power Clean + Hang Clean (knee) (8 Sets X 1 Complex: E:90)
Perform 1 clean pull + 1 :02 Paused Hang Power Clean at knee + 1 :02 Paused Hang Clean at knee. Athletes can build in load ea round or may stay at the same load across all sets. The goal today is technique, position & speed over load.
Filthy Animal (12 Rounds for reps)
6 Rounds:
:30 ME Hang Power Clean
:30 Rest
:30 ME Calorie Bike
:30 Rest
RX+ 165/115
RX 135/85
M45-49 115/75
M50+ 95/65
M60+ 75/45
Cool Down
1. 5 min bike
2. Hamstring Floss: 3 min per side
3. Hip Floss: 3 min per side
4. Poas Smash: 5 min
5. Forearm Smash: 5 min ea
