Tues, 02/13/2018


“Come Clean” AMRAP 3: 24 Box Jump Overs (24/20) 18/12 Calorie Row Max Power Cleans (115/80) rest 3 minutes AMRAP 3: 21 Box Jump Overs (24/20) 15/10 Calorie Row Max Power Cleans (135/95) rest 3 minutes AMRAP 3: 18 Box Jump Overs (24/20) 12/9 Calorie Row Max Power Cleans (155/105) rest 3 minutes AMRAP 3: 15 Box Jump Overs (24/20) 10/7 Calorie Row Max Power Cleans (185/135)

L1 Sub Box Step Ups Minus 4 Cals on Rx Rep Scheme Sub Hang Power Cleans

Notes:

More important than flying through the box jump overs is being able to put out power on the row. A steady, but urgent pace on the box and a fast row is better than a sprint on the box and slower row due to the exponential power curve on the machine. Depending on when athletes get to barbell, single repetitions or small sets may be appropriate. Immediately going over the bar and just getting one repetition will give athletes a good evaluation on what they should move forward with. In any interval workout like this, the middle rounds will be the most difficult. Athletes can expect for that to be the case and make it a goal to make those physically and mentally demanding rounds their best efforts.

#WOD #comeclean #boxjumpovers #calrow #row #maxpowercleans #powercleans