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