CROSSFIT
STRENGTH
CLEAN COMPLEX
2 Sets to perfect technique. The
4 SETS*
Moderate and build to heavy. Clean can be Power or Squat.
1 Clean
1 Hang Squat Clean
-Rest As Needed b/t Sets-
(Score is Weight)
Week 6 of 9
CLEAN THE WALL
ON A 15:00 RUNNING CLOCK…
Complete as much of the work as possible…*
150 Wall Balls (20/14)|(14/10)
75 Hang Power Cleans (115/75)|(75/55)
*Partition as needed. If do not complete all 225 reps, every rep left at the 15:00 is added as seconds to your time. Ex: Complete only 200 reps…score is 15:25.
(Score is Time)
SPARK
FRONT SQUAT
Front Squat for load:
6 X 5 reps
RUSSIAN TWIST
6 X 18
HELLO CINDY
EMOM x 16 MINUTES
MIN 1 & 2 – AMRAP of…
5 Pull-Ups + 10 Push-Ups + 15 Air Squats*
MIN 3 – 1:00 Front Rack Hold (Athlete Choice, Heavy)
MIN 4 – Rest
*Pick up where you left off.
(Score is Total Rounds + Reps)