Time To Clean

CrossFit Fireground – Open Gym

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Weightlifting

Power Clean Technique (4-4-4-4-4)

Every 2 Min x 5 sets

1 Clean Pull (NO bend of the elbows)

1 Clean High Pull (Bend of the elbows)

2 Power Cleans

Set 1-50% of 1RM

Set 2-55%

Set 3,4,5 60-70%
Stimulus

*Our complex today focuses on positioning off the ground.

*First 2 reps are pulls, with 2 power cleans to confirm.

*We do not need to hold onto the bar throughout.

*Focus here purely is technique, both in how we approach the complex and the loads on the bar.

Metcon

Hurricane (Time)

3 Rounds for time

800m Run

21 Power Cleans 155/105

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