• CrossFit Crosscheck

Tuesday, January 7


Just two parts today, as we focus our efforts on the conditioning piece: 1. Pausing Power Clean (~10:00) 2. Conditioning: "Zoolander" (~20:00) ACTIVATION 30-20-10 Meter Row (x10) Single Unders Walkout Seconds Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Pausing Power Clean (On the 1:30 x 5:)

1 Pausing Power Clean 1 Power Clean *2 Second Pause at Knee *2 Second Pause in Catch Set 1: 60% Set 2: 63% Set 3: 66% Set 4: 69% Set 5: 72% Working through 5 sets of this 2-rep power clean complex There are two pauses on the first rep, with no pauses on the second rep The Pauses: 2 Seconds at the Knee & 2 Seconds in the Catch Click Here For Demo Video - https://youtu.be/Akb_inglarI The two reps do not need to be completed 'touch and go' - you can drop after the first pausing rep Percentages are based on your 1RM Power Clean Rounds begin on the 0:00 - 1:30 - 3:00 - 4:30 - 6:00

Zoolander (AMRAP - Rounds and Reps)

AMRAP 15: 30 Double Unders 10 Power Cleans (155/105) 30 Double Unders 10 Barbell Facing Burpees Rx+ 185/135 Choose a barbell weight that you could cycle for 10+ reps unbroken when fresh, knowing you'll likely opt for quick singles during the workout The double under sets are meant to be small, something that will ideally be completed unbroken each time (adjust reps/variations as needed) For the bar facing burpees, you can step or jump out of the burpee, but must take off and land with two feet when jumping over the bar Your score today is total rounds and reps completed across the 15 minutes We can expect to complete somewhere around 5 rounds today

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