PRIMUS CrossFit Orlando

Monday, 6-3-2019

Strength: Full Cleans
6 x 1 rep, work up to a heavy single (should be above working weight)

WOD Warmup: Complete 3 rounds for quality
2 Rope Pulls
5 Strict Toes-to-Bar
20 push-ups

Conditioning WOD:
10 rounds for time
100m run
1 rope climb
1 heavy clean (70-80%)

Rx+: Legless rope climbs, full cleans

Workout notes: Happy Monday! In the first part of class, spend some time working on clean technique and build to a heavy single. You can do power cleans, but full cleans with a good setup is encouraged during the WOD. Don’t be in so much of a hurry that you rip the weight off the ground with bad technique. The run and rope climb should spike your heart rate enough to make it challenging.

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