Workout of the Day 10/18/2017 – Wednesday


A. Oly/Power
Power Clean 3-3-2-2-1-1-1

Take 15 minutes to build to a heavy Power Clean.

B. Met-Con
EMOM 24:
0: 2 Power Cleans
1: 200m Run

12 sets of Power Clean, 12 x 200m run. Score total weight moved in pounds, e.g. got 15 (of 24) power cleans @ 155 = 2945. If you don’t finish the run inside a minute, continue right into Power Cleans when possible. If you need a rest, wait until the minute is done and use the next minute for your Power Cleans. If you can’t finish a 200m Run in less than a minute, do a 100m run, but push yourself.

CrossFit Lite

A. Met-Con
5 Rounds:
400m Run
30 KB Swings (1.5 pd/1 pd)
30 Med Ball Cleans (20#/14#)

CrossFit 101

Rope Climb

4 Rounds:
20 Slam Balls
200m Run
2 Rope Climbs