7.26.17 Workout




1) Barbell Conditioning:
5 min EMOM
Clean Pull + Hang Power Clean + Power Clean
@ 50% of 1RM Clean 


directly into...

5 min EMOM
1 Power Clean
Climb in weight to find a Heavy Single for Day

***Note on “Heavy Single”…***
A heavy is the load an athlete can move with *exceptional* form. Imagine you are going to be videotaped on CrossFit.com as a movement demo. Our goal is to have our athletes move better today, not to find a 1-rep max. Those days, to go for a max, come at another time. We don’t get better by always maxing out – our technique actually tends to be the worst there. We get better today by focusing on moving our best, and that’s with a challenging, but sub-maximal load.

2) Conditioning:
"Power Play"
Ascending Ladder for 7 Minutes:
1 Power Clean (155/105), 30 Double-Unders
2 Power Clean (155/105), 30 Double-Unders
3 Power Clean (155/105), 30 Double-Unders
Continue to add (1) Power Clean per round until time is called...

Optional Strength Programming:

1) Power Jerk 
5 x 3 @ 75%

2) Push Press 
5 x 3 @ 80%