WOD

CrossFit VU – CrossFit

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Warm-up

Get on the bike or rower for 2-3 minutes and get your gear on.

Weightlifting

A: Metcon (3 Rounds for weight)

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every minute, on the minute, for 5 minutes:

High Hang Clean x 2 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 2 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):

Clean x 2 rep @ 80+% of 1-RM Clean

Mobility

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