190220

CrossFit (Performance)
A.
Every 2 minutes, for 20 minutes (10 sets):
1 Clean Lift-Off + Hang Clean + Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Power Cleans (135/95 lbs)
12 Front-Racked Alternating Reverse Lunges (135/95 lbs)
12 Bar-Facing Burpees

CrossFit (Fitness)
A.
Four sets of:
Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Rest 45 seconds
Goblet Squat x 8 reps @ 3211
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Power Cleans*
12 Alternating Reverse Lunges with Dumbbells
12 Burpees