GENERAL PHYSICAL PREPARATION
WARM UP
With empty BB:
5 Deadlifts
5 Clean Pulls
5 Front Squats
3 Hang Muscle Clean
3 Front Squats
5 Deadlifts
5 Clean Pulls
5 Front Squats
3 Hang Muscle Clean
3 Front Squats
*Add light weight to the bar
3 Clean Pulls
3 Power Cleans
3 Front Squats
*Add light weight to bar
3 Power Cleans
STRENGTH/SKILL
Power Clean Cluster (1.1.1)
* 5s rest between reps
*60s rest between sets
*@ or above 85% of 1RM
*60s rest between sets
*@ or above 85% of 1RM
METABOLIC CONDITIONING
CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#