CrossFit WOD, July 12, 2020

CrossFit WOD, July 12, 2020

7/14/20

Metcon
Metcon (Weight)
On the 2:00 x 18 (3 Rounds):
A) 1:30 for Max DU
B) 1:30 for Max Kipping HSPU
C) 3 High-Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans

DESCRIPTION
Rotate movements every 2 minutes
The workout flows like this:
[0:00]: 1:30 for Max DU
[2:00]: 1:30 for Max Kipping HSPU
[4:00]: 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans
[6:00]: 1:30 for Max DU
[8:00]: 1:30 for Max Kipping HSPU
[10:00]: 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans
[12:00]: 1:30 for Max DU
[14:00]: 1:30 for Max Kipping HSPU
[16:00]: 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans

POWER CLEANS
High Hang Power Clean: Pocket Position
Hang Power Clean: Just Above the Knee
Power Clean: The Floor

ADD WEIGHT EVERY ROUND

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
200m Run
R1: 3 Box Jumps, 3 Power Cleans, 200m Run
R2: 6 Box Jumps, 6 Power Cleans, 200m Run
R3: 9 Box Jumps, 9 Power Cleans, 200m Run

Add 3 Reps Each Round

Box: (24"/20")
Barbell: (135/95)

200m Run counts as 1 Rep

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