Friday, February 22, 2013

A. Power Cleans
Beginners: 2 hang power cleans plus 2 power cleans x 5 sets; rest 2 min
Intermediate/advanced: 1 hang power clean plus 1 power clean x 5 sets; rest 2 min

Go up in weight with each set.

B. TESTING
CrossFit 2012 Open Workout # 3
AMRAP in 18 minutes:
15 Box Jumps 24/20"
12 Push Press 75/115 lbs
9 Toes to Bar

Or:

AMRAP in 3 minutes
 Box Jumps
 Push Press
 Toes to Bar
rest 3 minutes
5 sets

Your coach will individually prescribe for this one if you are not doing it as prescribed. Pick a rep scheme and weight that enables you to do 2 rounds unbroken.