2/15/2018 | Cable CrossFit

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Weightlifting

2 Clean Lift-Offs + Power Clean (1-1-1-1-1-1-1-1-1-1)

Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

Metcon (Time)

Five rounds for time of:
400 Meter Run
6 Ground to Overhead (155/105 lbs)
12 Chest-to-Bar Pull-Ups

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