CrossFit – Mon, May 1
Crossfit Chilliwack – CrossFit
230501 (Time)
– RX –
For time:
30 hang power cleans (65/95 lb)
40 deadlifts
400/500-m row
– INTERMEDIATE –
For time:
30 hang power cleans (55/75 lb)
40 deadlifts
400/500-m row
– BEGINNER –
For time:
30 hang power cleans (35/45 lb)
40 deadlifts
250/300-m row
Stretching (No Measure)
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg
Skill Work (Weight)
Post-workout: Every :30 for 10 sets:
2 power cleans
– Must be touch-and-go reps.
Weekly Weakness Work
STRENGTH I (3 Rounds for weight)
5 sets, each AFAP:
3 front squats (60%)
2 front squats (70%)
1 front squat (80%)
– Rest 3:00 between sets.
– If the percentages feel good, bump the loads up by 5-10 lbs).
STRENGTH II (Weight)
5 sets for load:
3 power cleans @ 60%
2 power cleans @ 70%
1 power clean @ 80%
– Rest 2:00 between sets.
SKILL I (5 Rounds for weight)
Every 2:30 x 5 sets:
1 hang power clean
1 below-the-knee hang power clean
1 touch-and-go power clean
1 split jerk
– All sets between 60-70%.
SKILL II (Checkmark)
EMOM 8:
1 press-to-handstand
– Scale to negatives against the wall as needed.
EMOM 8:
2 strict deficit handstand push-ups
– Perform each rep as fast as possible.
STAMINA I (4 Rounds for distance)
4 x AMRAP 3:
22/30-calorie row
Max-meters SkiErg
– Rest 1:00 between AMRAPs.
STAMINA II (Distance)
30 sets for distance:
:20 row, bike, or ski
– Rest :10