CrossFit WOD 2/4/20


Power warm-up

Med ball chest pass

Med ball granny shot (overhead)

Deficit Clean Deadlift (stand on 35# plates)

Clean deadlift

Muscle clean

Power clean high

Power clean mid

Power clean low

Metcon (18 Rounds for weight)

Power Clean Waves

5-3-1 x 3


3-2-1 x 3
*There are 18 total sets of power cleans.

**Increase load every wave.

***There is ample amount of time to develop the movement. Resist big jumps, create a crisp movement, then challenge the consistency with weight.

****If you peak early, drop to 60% of your heaviest weight and complete the remaining waves with a deep focus.