Thursday


Strength

A: Hang Power Clean (7 sets building in percentages)

Every 2 Minutes x 7 Sets (14 Minutes): 1 - 50% x 3 2 - 60% x 3 3 - 70-75% x 2 4 - 80-85% x 1 5 - 90-95% x 1 6+7 - Build to a Max

Metcon

Today we are going to do a bench mark called Helen. I want you to make sure you scale the workout ot get done within 13 minutes. For some of you, the run will need to be reduced and for some of you the pull-ups will need to be reduced. Check back from your times from before and try to beat 'em! The 400m is going to be to the 2nd cone and back. No 2x200m here.

Helen (Time)

3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Extra Work

Metcon (3 Rounds for calories)

2 Sets: 3 Minute A/B @ 90-95% Effort Rest 3 Minute

#crossfit #workoutoftheday

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