Furious Flurry

CrossFit Boro – CrossFit

Back to Cleaning! Today’s complex is meant to improve your ability to finish the “second pull” of your clean with a strong leg drive and extension of the hips, knees, and ankles then immediately integrate it into your Power Clean. At every 40 seconds for 4 minutes, you’ll be doing 6 sets of the complex.

Today’s workout involves a LOT of pulling and is very grip heavy. Be smart. Break up your sets before your forearms get too overworked. This doesn’t mean take long breaks but just be intentional about relieving the tension in your arms. While the weight will be light for Deadlifts, it’ll be a bit more challenging for the Cleans and even moreso for the Front Squats. When considering scaling the weight, think of these movements as the limiting factor, not the Deadlift. With a 24-minute cap, you’ll need to be moving quickly with the bar and on the bar.

View Public Whiteboard

A: Clean Pull + Power Clean (6×1+1 @ Heavy)

Every 40 seconds for 4 minutes, complete 1 Clean Pull + 1 Power Clean

Mobility

Barbell Forearm Smash

Barbell Trap Smash

B: Metcon (Time)

2 RFT (Cap: 24 minutes)

30 Deadlifts (135/95#)

30 Pull-Ups

30 Power Cleans

30 Front Squats

Leave a comment