Clean It Up

CrossFit Fireground – CrossFit

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Power Clean Technique (3-3-3-3-3-3-3)

Every 90 Sec x 7 Sets

30 II Unders/50 Singles

3-Position Clean

3-Position Clean

1 High Hang Power Clean (High Thigh)

1 Hang Power Clean (Knees)

1 Power Clean (Floor)

Set 1 50% of 1RM P Clean

Set 2 53%

Set 3 56%

Set 4 62%

Set 5 65%

Set 6 68%

Set 7 70%
Scoring the 70%

Power Bar (AMRAP – Rounds and Reps)

AMRAPx12

9 Pull-Ups

12 Hang P Cleans 95/65

9 HSPU

21 Deadlifts 95/65

RX+

9 Strict Pull-Ups

12 Hang P Cleans 135/95

9 Strict HS Push Ups

21 Deadlifts 135/95

FX

9 Banded Pull-Ups

12 Hang P Cleans (Scale as needed)

9 DB Strict Press (Scale as needed)

21 Deadlifts (Same as Hang P Cleans)

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