Barnes Corner CrossFit – CrossFit

Power Clean (Skillwork (10Min EMOM))

PART #1

On the Minute x 5 (0:00-5:00)

Clean Pull + Hang Power Clean + Power Clean (Video)

Set #1 – 50% of 1RM Clean

Set #2 – 54% of 1RM Clean

Set #3 – 58% of 1RM Clean

Set #4 – 62% of 1RM Clean

Set #5 – 65% of 1RM Clean

PART #2

On the Minute x 5 (5:00-10:00)

1 Power Clean, climbing in weight to build a heavy single for the day.

Alverstone (AMRAP – Rounds and Reps)

Ascending Ladder for 7:00 –

1 Power Clean, :30s Max Double-Unders

2 Power Cleans, :30s Double-Unders

3 Power Cleans, :30s Double-Unders

4 Power Cleans, :30s Double-Unders

5 Power Cleans, :30s Double-Unders
Rx – 165/110

Continue to add (1) power clean per round until the 7:00 time cap is reached

Metcon (No Measure)

Accessory Work:

3 “Giant Sets”:

10 Barbell Bent Over Rows

:20s GHD Supine Hold

30 Glute Bridges