CrossFit Now – CrossFit
STRENGTH
Power Clean (Heavy Set of 3)
WOD
“Black and Blue” (Time)
“Black and Blue”
5 Rounds For Time:
10 Power Cleans
10 Burpees
10 min Time Cap
RX+-135/95#
RX -115/75#
50-59-95/65#
60-75/55#, 8 Burpees
Basics-4 PC w/ PVC/BB 4 Burpees
DESCRIPTION
Power Cleans are featured in both parts of today’s training
We’ll work barbell cycling to start by building to a heavy set of 3 “touch-and-go” power cleans
Climb to a weight that balances load with solid technique
“Black and Blue” CompTrain benchmark workout and is designed to be a sustained sprint that takes around 4-10 minutes to complete
POWER CLEAN
The weight in “Black and Blue” should be something you can cycle for touch-and-go reps
Choose a weight that allows you to clear each set of 10 in under 1 minute
BURPEES
There are traditional burpees
With this being a benchmark workout, look to maintain high standards so scores are accurate when re-testing down the line