CrossFit Southpaw – CrossFit
WOD: Metcon (AMRAP – Rounds and Reps)
12 Power Cleans (135/95)
9 Bar Facing Burpees
These rep ranges are a little bit over what can likely be sustained going unbroken. Work on technique and pacing strategy: how are you going to break it up? How are you going to make sure you don’t take too long in between each set (count number of breaths, watch the clock, etc)? What happens if you need to change your strategy mid workout?
POST: Power Clean (Heavy Single)
Take 4:00 rest after the metcon. With a 5:00 running clock, work up to a heavy single power clean.
– Cannot start heavier than 135/95
-DO NOT go heavier than your body is comfortable doing