Monday, December 9th - Squat Cleans and Power Cleans


M-1: Clean Complex E2MOM X 7 1 Power Clean 2 Hang Power Clean Notes: Start @60% and Build *Goal is finding a challenging but technically sound weight. Mechanics over total weight lifted. Athletes should be going off of feel. If it doesn't feel good. Having them work at a weight that is "heavy" but technically sound for that day is what will provide the best progress for that day. Think building to about RPE 8.

M-2: "Games REPLAY" 2-2-2-3 (All numbers refer to AMRAPS) (1 min rest b/t each round) 12/9 Calorie Row 6 Bar Facing Burpee *Max Reps Squat Clean Remaining Time *1 minute rest b/t each round Option A: 12/9 Calorie Row 6 Bar Facing Burpee Squat Clean (155/) Option B: 12/9 Calorie Row 6 Bar Facing Burpee Squat Clean (115/75) Option C: 12/9 Calorie Row 6 Bar Facing Burpee Dumbell Front Squat GEAR 3 NOTES: Goal is to SPRINT each round and try to hold on to front squats.

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Fargo, ND 58104
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ashley@crossfitfargo.com
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