Saturday March 11th
23.03.11
INTENDED STIMULUS
Finish between 15:00-20:00.
Complete at least 5 reps per minute on the hang power cleans.
Spend no more than 3:00 on the single-leg squats.
Complete the row in 9:00 or less.
RX
For time:
30 hang power cleans (185/125 lb)
50 alternating single-leg squats
2000/1800-m row
LEVEL 2
For time:
30 hang power cleans (135/95 lb)
50 alternating single-leg squats to a target
2000/1800-m row
LEVEL 1
For time:
30 hang power cleans (85/55 lb)
50 alternating reverse lunges
1500/1200-m row
SKILL WORK
Rest, stretch, recover
STRETCHING
2 sets:
:30 frog stretch
:30 couch stretch/leg
WHITE BOARD BRIEF
Target time | 15:00-20:00
Today’s workout is a spin on a CrossFit Games Regional workout. Keep chipping away at the first two movements and get ready to have some fun on the rower.
Choosing the right hang power clean load is everything in this workout. The weight should be heavy and allow you to perform 3-5+ reps before taking a break. Each lift should not look or feel like a one-rep max. So, expect to spend some time in the warm-up building to our working weight.
Choose a single-leg squat variation that allows you to finish the reps in 4:00 or less. These too can be challenging, but we should be able to perform at least 12-15+ reps in a minute.
Sit up tall on the rower and remember to breathe. Once you get yourself going, settle into a pace. Once you reach about halfway, it is time to push the pace and put your foot on the gas pedal. Leave everything you have left on the rower.
