CrossFit – Wed, Nov 22

CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

Steady through

:60 Plank Hold

10 Clean High Pulls

10 Muscle Cleans

10 Lateral Bar Burpees

10 Hang Clean (above knee)

10 Hang Clean (below knee)

Get Powerful Min 20-35 (Weight)

Power Clean

Every :30 for 5:00

1 Rep


1 Rep

-You can open up very light on the Cleans. Focus on

catching with the weight balanced in your feet and your

hips back vs. knees forward. As you gradually build the

technical focus should carry forward. Once you get to

the EMOM you can start making slightly larger weight

jumps, going for 2-3 really heavy reps at the end.

Get Fit Min 43-54 (Time)

For Time

30 Hang Power Cleans 155/105

40 Bar Facing Burpees

50/40 Calorie Row

11 Min Cap

-You should be able to open up with at least a double

digit set of Hang Cleans to use the RX weight. Burpees

should just be steady after, focusing on consistency of

footwork and breathing. Then you can turn it on and

empty the tank on the Row to take it home.


For Time

30 Hang DB Cleans 35/20s

30 Burpees

40/30 Calorie Row

Competitor Extra (AMRAP – Rounds and Reps)

4x AMRAP 4 / 2:00 Rest

200m Run

2 Wall Walks

2 Sandbag to Shoulder 150/100

200/4/4, 200/6/6, etc..

-This is scored as just one long AMRAP but it’s broken

up into intervals. You’ll continue exactly where you

leave off giving yourself one total score at the end. Try

to practice cleaning the SB to opposite shoulders each

rep to make sure you stay balanced.