CrossFit CL (150)

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Wed May 10 "Graceland"

Move

1) Hang Power Cleans: Build to a technical set of 5

2) 3 Minute AMRAP, 1 Minute Rest x 5 Rounds:

5 Power Cleans + Push Press
10 Knee-Raises (Or Abmat Sit-ups)
15 Box Jumps (Or Step-ups)

Workout of the day

1) Power Cleans: 5-5-10-10-Max Reps
@ 55-63-68-68-68%

2) “Graceland”

3 Minute AMRAP, 1 Minute Rest x 5 Rounds:

5 Clean & Jerks @ 135/95
10 Toes-To-Bar
15 Box Jumps @ 24/20

Stimulus

1) 5 total working sets of cleans: 5 @ 55%, 5 @ 63%, 10 @ 68%, 10 @ 68%, then as many reps in a row as possible before dropping the bar or resting on the ground. These are all touch-and-go reps

2) Treat this as a 19 minute workout but after 3 minutes of work, you have to take a 1 minute rest. In other words, you’re always carrying on where you left off before you took the break. Goal should be to finish 2+ rounds every interval