CrossFit Workout 6/3/19 Monday

Warmup
2 rounds
3 hang muscle cleans 30-50%
:25 star plank/side

3 rounds:
3 hang power cleans 50-75%
:25 star plank/side

Lift
On the 3:00 start x 5 rounds:
Hang Power clean 5×3 80-85%
Lat pulldown 5×12 https://www.youtube.com/watch?v=Qgb1YF7vNRQ

CrossFit Workout
For time:
20 Power cleans 135/95
EMOM, including start, 12 abmat situps
400m run (obviously no situps here)

rest 3:00

Repeat at 115/75, and go faster.

Rx+ 25+25 and 8 GHDs
Scaled HPC 95/65, 75/55, 6 feet anchored situps

Coach’s Note
You only run once each go round. This is going to be grippy and fast. Make sure that you are keeping good form on the cleans, but this workout is all about the transitions from 12 abmat situps to the power cleans. Think 55-65% for the first go through, and 45-55% for the second. You should be done with the cleans in 2-3 minutes each round. I think it might be possible to do the second round in 1 minute, but you’ll have to fly.

Gymnastics
10 sets
2 RMU+5 ring swings

Midline
5 rounds:
15m double kb OHWL–unbroken, pick a weight that is challenging but doable
6 Stone shoulder
rest 2:00 in between rounds