• CrossFit Crosscheck

Tuesday, October 22


"Katana" Week 6: - - - - - - - - - - - - - - - - Two parts today, touching up on two movements specifically: - Hang Power Clean - Handstand Work (Walking and HSPU) ACTIVATION 2 Rounds: 30 Single Unders 15 AbMat Sit-ups 5 Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Metcon (Weight)

On the 2:00 x 5 Sets: 50' Handstand Walk Practice 3 Hang Power Cleans Set #1 - 65% of estimated 1RM Power Clean Set #2 - 70% Sets #3+4+5 - Build to a moderately heavy set of 3 for the day.

Practice is the focus here. The 50' HS Walk distance can be controlled by time, using the first minute of each 2:00 window as time to practice. Aim is to build to a moderately heavy, well executed triple on the hang power clean. Technique is the focus here over loading.

BlooDThirsty (AMRAP - Rounds and Reps)

AMRAP 12: 12/9 Calorie Bike / 15/12 Calorie Row 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 9 Strict HSPU Working in a moderately heavy barbell for reps today, coupled with biking and strict HSPU. Let's choose a barbell weight we feel we could cycle for 15+ reps unbroken on the hang power clean. Use the same weight for the deadlift as well, even if we modify our hang power clean load. Looking for a set count on the HSPU's we can clear in less than a minute each round… start to finish. If we feel it's going to take us longer, let's bring the reps down a bit. SUBSTITUTIONS Assault Bike 15/12 Calorie Row per round Strict HSPU Reduce reps Dumbbell strict presses

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