CrossFit Showdown – CrossFit
Spend 6 Minutes working up to a heavy pause squat clean
Move quick on this. 6 minutes will give you a max 5-6 attempts. You aren’t trying to find your 1rm pause squat clean. You are trying to find the heaviest weight you can do in a short amount of time.
Power Clean (7 x 1 @85-95%)
Half Kneeing Single arm Dumbbell Press (7 x 3)
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP
20 Double Unders / 20 Singles
5 Hang Squat cleans 95/65
Hey guys, Joey here. Two important things for today. We’ll start off with everyones favorite day, Monday. The first day of the week is going to represent how the rest of your week is going to go. Make sure you show up to the gym, and get a good sweat in. Second.. I want you guys to understand the concept of the workout in the given time domains. Anytime you see a workout that is 7 minutes or less, remember that the goal is intensity. With that said, make sure you scale this workout accordingly so you are able to go as fast as possible for the wod’s full duration. It’s not impressive doing pull-up and clean singles by rounds 3-4. Whats impressive is scaling the workout, and hitting 7-8 rounds. Test yourself and see if you have enough gas in the tank to keep a strong pace for 7 minutes.