WORKOUT OF THE DAY

Friday, 12 July 2019

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Part A
Build to 1RM Hang Power Clean

Part B
Intensity:
Open 15.4
AMRAP 8:
3 HSPU
3 Power Cleans (185/125#)
6 HSPU
3 Power Cleans
9 HSPU
3 Power Cleans
12 HSPU
6 Power Cleans
15 HSPU
6 Power Cleans
18 HSPU
6 Power Cleans
21 HSPU
9 Power Cleans
Etc., following same pattern until time is up

Consistency:
AMRAP 8:
3 HSPU
3 Power Cleans (155/105#)
6 HSPU
3 Power Cleans
9 HSPU
3 Power Cleans
12 HSPU
6 Power Cleans
15 HSPU
6 Power Cleans
18 HSPU
6 Power Cleans
21 HSPU
9 Power Cleans
Etc., following same pattern until time is up

Mechanics:
AMRAP 8:
3 Box HSPU
3 Power Cleans (115/75#)
6 Box HSPU
3 Power Cleans
9 Box HSPU
3 Power Cleans
12 Box HSPU
6 Power Cleans
15 Box HSPU
6 Power Cleans
18 Box HSPU
6 Power Cleans
21 Box HSPU
9 Power Cleans
Etc., following same pattern until time is up

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We were a little surprised by how the hang power cleans caught people on “Dottir” when we did it last month. So, the final strength movement we’re going to do this month is hang power cleans. We’re establishing a 1RM today and then we’ll be doing barbell cycling percentage work off that weight.

Part B is a re-test of an old Open workout and this couplet is a favorite. Have a blast. If you’ve been doing crossfit since 2015, it’ll be interesting to see how this workout (which was very hard when first announced) feels today.