21.12.19

IRIDIUM CrossFit – CrossFit

Complete each round in 3:00-4:00.
Athletes should aim for 5+ rounds and advanced athletes up to 7+ rounds.
Utilize small, quick sets alternating with a partner to move at a faster pace.
Choose a weight for the power cleans that could be cycled for 7+ reps.

Warm-up

2 Sets

Partner 1: 1:00 Row

Partner 2: AMRAP 3 Inchworm + 5 Jumping Air Squat

Weightlifting

POWER CLEANS

Progression

1) Clean Shrug from Hang

2) Clean High Pull from Hang

3) Muscle Clean from Hang

4) Hang Power Clean

5) Power Clean

Wod Prep

1 Set

20 total Calories on the Rower (Split any way)

10 total Burpees over the Rower (Split any way)

7 Power Cleans each (One partner at a time)

Laura (AMRAP – Rounds)

With a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row

20 burpees over the rower

10 power cleans

♀ 105 lb. ♂ 155 lb.
To learn more about Laura click here

Metcon (Time)

Laura modifications

30/21 Calorie Row

20 Burpees Over the Rower

10 Power Cleans (125/85#)

– Alternate work and rest with a partner.

BEGINNER

AMRAP 21:

30/21 Calorie Row

20 Burpees

10 Power Cleans (65/45#)

– Alternate work and rest with a partner.

Cool Down

4:00 of whatevery you need to do.