Wednesday 6-13-18 Workout Of The Day

Wednesday 6-13-18

CrossFit

3 RFT x 3 with two minutes recovery in between rounds (you will complete a grand total of nine rounds for this workout).

“Quick & Thick” @ 130/185#

3 Power Cleans

6 Back Squats

9 Deadlift

Rules of engagement…

1. All three rounds must be completed followed by the rest period
2. Athletes should choose a weight that they will be able to do solid reps with. The clean will be the limiter along with the transition to the back squat from the front rack position. The time between the cleans should be no longer more than 6 seconds and ideally unbroken if possible.
3. If an athlete can not transition the bar to the back rack position the athlete may perform front squats with the bar in the front rack position.

 

Fitness:

3 RFT x 3 with two minutes recovery in between rounds (you will complete a grand total of nine rounds for this workout).

“Quick & Thick” Double Bells @ 40/60#

8 Double Bell Cleans

10 Double Bell Squats

12 Double Bell Deadlift

Rules of engagement…

1. Athletes should choose a weight that they will be able to do solid reps with. The clean will be the limiter. Athletes should choose a weight that they can perform all eight clean unbroken with (at least for the first two rounds).