Power Clean
Heavy Set of 3
WOD
5 Rounds For Time:
10 Power Cleans 95/135M-75/105
10 Burpees
GENERAL WARM-UP
40 Seconds Each
Active Samson
Shoulders Taps
Active Spidermas
30 Seconds Each
Single Leg Glute Bridges
Glute Bridges
Glute Bride Walkouts
20 Seconds Each
Plate Hops
Jumping Lunges
Jumping Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY
Forearms Stretch: 1 Minute
Front Rack Stretch: 1 Minute
Pec Stretch on Wall: 30 Seconds Each Side
AFTER PARTY
3 RNDS
WORKOUT VARIATIONS
HOME GYM
5 Rounds For Time:
15 Double Dumbbell Power Cleans 35/50 M25/40
10 Lateral Dumbbell Burpees
MODIFICATIONS
POWER CLEANS
- 15 Double Dumbbell Power Cleans
- 20 Single Dumbbell Power Cleans (10 Each)
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Check out our outdoor and Zoom class schedule!
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5 & 6PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 6PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 8 & 9AM
Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782
Log in for ZOOM- Meeting Password- 214698 https://zoom.us