Weightlifting Strength Development, Cycling Focus
Every 0:90 for 12:00:
3 power or split cleans
Climbing: First few rounds should be warmup wt, allowing minimal setup time. Experienced CrossFitters do split p-cleans.
Weightlifting/Gymnastics Condition, Mid-Duration
“JaiLin”
5 rounds for time:
20 deadlifts
10 hang p. cleans
Starting at 3:00, then every 3:00:
6 over-bar-burpess (10 for RX+)
Barbell: SC=65% hang p-clean 1RM, RX=135/95, RX+=165/105