CrossFit Armed – CrossFit
Power
POWER CLEAN PREP
Power clean + hang power clean (6 x1+2 Building)
EVERY 1:30 x 6 SETS*
1 Power Clean
+
2 Hang Power Cleans
*SETS
Set 1 @RPE 5
Set 2 @RPE 6
Sets 3 & 4 @Workout Weight
Sets 5 & 6 @Beyond Workout Weight
Conditioning
Metcon (Calories)
-IN TEAMS OF 2-
AMRAP x 24 MINUTES*
10 Burpees Over the Bar
10 Hang Power Cleans (115/75)|(75/55)
20 Alt. Back Rack Lunges
(Score is Bike Calories)
*Partners alternate with each movement. For example: P1 does 10 Burpees Over the Bar, P2 does 10 Hang Power Cleans, P1 does Back Rack Lunges, etc. While one partner is working, the other partner is accumulating max calories on Bike . You never stop.. you just keep rotating. Score is Bike Calories.
