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.