Friday 8/11/17

06 Aug

CrossFit Showdown, Showdown Downtown – CrossFit

Metcon (Weight)

Spend 8 minutes working up to a challenging hang power clean

Bright Moon (Time)

4 rounds for time.

12 power clean and jerk 135/95

12 toes to bar or 4 bar muscle-ups

400m run or 0.75 mile airdyne
Be conservative on your first round with the pacing. Break up the clean and jerks, even if you don’t think you need to. Then you can go harder on the later rounds. If you are comfortable with the load, try and combine the catch of the power clean into the beginning of the jerk to move faster. If you opt to do bar muscle ups, don’t be afraid to drop back to toes to bar on the later rounds. Pace the run/airdyne so that you can go right into your next set of clean and jerks, but run hard on the last round!