CrossFit WOD, June 27, 2018

Mr Clean

Warm-up
Row 400m
Then 3 rounds
5 empty bar front squats
10 pvc pass through
10 push up

Mobility
1:00 back rack elbow rotation
1:00 pigeon pose each side
X2

Weightlifting
Power Clean + Squat Clean (1-1-1-1-1)
1 Rep = 1 PC and 1 Sq Clean
Build to a moderate complex

Metcon
Mr Clean (6 Rounds for reps)
On the 3:00 x 6 Rounds:
400 Meter Run
3 Power Cleans (115/80)
3 Squat Cleans (115/80)

Note: score is slowest round

Pick weight distance that is suitable to finish in under 3:00 every round

the goal today can be to complete the barbell in as few sets as possible, ideally unbroken. Picking the correct weight comes first and picking the correct pace for the runs comes second. With the score being the slowest round, every second counts. Athletes can run at a speed where they come in and immediately put their hands on the bar to begin their cleans. Although holding on to the barbell can be more taxing, athletes are rewarded with extra rest before beginning the next interval.