WOD: Friday 240621

• Coaching Notes

We are finishing off the week with a fun little test today with the Power Clean + Squat Clean combo into a max Squat Clean for the day. We like the time domain of going on the 90 sec mark as it keeps athletes fresh while also heightening the central nervous system to keep that feel and flow of the workout as they move up in weight. This is the ideal amount of time to hit a quality lift, add a little load and get right back on the barbell. And of course we say this as ideal for CrossFit athletes more than pure strength athletes. We will then make our way into a three round version of the Semifinal workout from this year with the goal of maintaining a similar stimulus and time domain today. The goal will be to complete each round in under 4:00 minutes and look to stay unbroken on the Front Squats. Get ready for a fun packed day with lots of midline and legs.

weightlifting:

Every 1:30 for 18 mins.

1x [ 1 Power Clean + 1 Squat Clean ]

Start @ 70% of Power Clean and build

Once you can no longer Power Clean, continue with only 1 Squat Clean until you reach a heavy for the day.

metcon: “Body Rock”

3 rounds for time of:

75 Double Unders

20 Toes-to-bars

10 Front Squats, 185/125 lbs

Goal Time: 10:00-13:00

Time Cap: 15:00

accessories:

3 rounds for quality of:

10 Glute Ham Raises

Sorenson Hold, 30 secs

Forearm Plank Hold, 1 min