IndustrialAthletics – CrossFit
Don’t forget that our schedule tomorrow will be modified for the Cookie Exchange and 12 Days of Xmas WOD.
Today’s Power Clean WOD is a format that we have never tried before. We found this WOD on the CrossFit Mainsite and were so intrigued, we wanted to try it. For scaling purposes, pick a clean weight that is light and moveable. You are looking at a weight around 60% of your 1 rep max.
Metcon (AMRAP – Reps)
3 Rounds for Reps
Power Cleans (155/105)
30 sec work/30 sec rest
25 sec work/35 sec rest
20 sec work/40 sec rest
15 sec work/45 sec rest
10 sec work/50 sec rest
Scaling:
Platinum: As written above.
Steel:
3 Rounds for Reps
Power Cleans (55-60%)
30 sec work/30 sec rest
25 sec work/35 sec rest
20 sec work/40 sec rest
15 sec work/45 sec rest
10 sec work/50 sec rest
Brass:
3 Rounds for Reps
HP Cleans (55-60%)
30 sec work/30 sec rest
25 sec work/35 sec rest
20 sec work/40 sec rest
15 sec work/45 sec rest
10 sec work/50 sec rest