Industrial Athletics – CrossFit
Remember a couple of Saturdays ago when we did running and cleans. This WOD is very similar, but will feel different. Yes, the weight on the cleans is the same, and the running distance is the same. However, the cleans are before the run this time, the reps are higher each round, and we added a plank hold after each run. Make sure you spot the clock.
Also, that plank hold is an accumulated 1 min. So, if you need to stop and rest during that minute, your timer stops as well until you get back into planks. Have integrity and be true to your time. You are only hurting your own development if you cut your plank time short.
Metcon (Time)
3 Rounds For Time:
21 Power Cleans (155/105)
Run 400 Meters
1 Min Plank Hold
Scaling:
Platinum: As written above.
Steel:
3 Rounds For Time:
21 Power Cleans (135/95)
Run 400 Meters
1 Min Plank Hold
Brass:
3 Rounds For Time:
18 Hang Power Cleans (115/75)
Run 400 Meters
1 Min Plank Hold
Bronze:
3 Rounds For Time:
18 Hang Power Cleans (95/65)
Building Run
1 Min Plank Hold