Ben Lomond CrossFit – Group Class
Clean
Every minute, on the minute for 4 minutes:
2 Hang Power Cleans + 2 Hang Squat Cleans @ 50% of 1-RM Clean
(Focus on attaining a big finish position)
Rest 60 seconds and then …
Every minute, on the minute, for 4 minutes:
2 Hang Squat Cleans @ 60%
Followed by…
Every minute on the minute for Five sets of:
Low Hang Clean + Clean with a 2-second pause @ 65-75%
Metcon (3 Rounds for reps)
Complete as many reps possible in 4 minutes of:
40 Double Unders
100-Foot Sandbag or Heavy Object Carry (100-150/75-100 lbs)
10 Chest-to-Bar Pull Ups
Rest 2 minutes and repeat for a total of THREE sets.
Optional Finisher
Three sets of:
Dumbbell Skull Crushers x 12 reps
Dumbbell Bicep Curl x 12 reps
Lateral Dumbbell/Plate Raises x 60 seconds
Rest as needed
Row: Metcon (Distance)
Ten sets for meters of:
90 Seconds of Rowing
Rest 90 seconds
Set the monitor for intervals, and note meteres achieved in each of the ten intervals. Your goal should be to keep your splits consistent throughout the entire session.
Ben Lomond CrossFit 