Power Outage

By Sean 0
October 06 2020

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

Run 200m

1:00 dynamic burpee step ups

2:00 double under practice

:30 front rack mobility L&R

:30 empty bar front squat

Warm up for cleans

Metcon

Metcon (3 Rounds for reps)

3 x 5:00 on / 5:00 off:

100 DU Buy-In, followed by AMRAP:

Rd 1 – 12 Power Cleans (115/85), 4 Burpee BJO

Rd 2 – 8 Power Cleans (135/95), 4 Burpee BJO

Rd 3 – 4 Power Cleans (155/105), 4 Burpee BJO

Scale 200 single unders or 2:00 DU practice

Rd 1 – 40% of 1RM power clean

Rd 2 – 50%

Rd 3 – 55%

Burpee step up and over

Score is total power cleans and BBJO. Dubs are just for funsies :)
If you finish the 4 cleans and 4 BBJO you rest. Add one rep for every second you finish under the cap

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