111919

18
Nov

111919

Carson City CrossFit – CrossFit

Metcon (3 Rounds for reps)

3 x AMRAP 4:

15 Burpee Box Jump Overs (24/20)

21 Power Cleans

27/21 Cal Row

Rest 4 Minutes Between Rounds

Round 1: 135/95

Round 2: 115/85

Round 3: 95/65

Extra Credit

Clean Positioning

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 2 Pausing Deficit Clean Pulls (3″” Riser)

Minute 2: 50′ Handstand Walk

Sets: 60-65-70-70-70% of 1RM Clean

Video of Pausing Deficit Clean Pull:

https://www.youtube.com/watch?v=f46hL1bpByk&feature=youtu.be

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