CrossFit – Wed, Jan 8
Power Clean (3×12)
Metcon (Time)
3 rounds For Time:
1,000m row
10 shuttle runs (5 mats = 1)
10 hang cleans
10 burpee box jumps
ADV RX Barbell 155/105
RX Barbell 135/95
non runner suggestions: replace the shuttle run with 200m ski erg or 100 singles or 50 DU or 400m C2 Bike
– Overview: This is the first week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development.
– Sets of 12 reps should be completed unbroken without dropping the bar. A rough estimate of where you might complete these reps is at 55-65% of your 1RM power clean.
– Though we’re building in weight, we’re not building to a max set. You should be able to move smoothly through all reps without pausing or grinding through the last few reps.