For calories and load:
0:00-5:00
Max power clean
5:00-10:00
Max-calorie Echo bike
10:00-15:00
Max power clean
15:00-20:00
Max-calorie Echo bike
For your score, add both of your best lifts and total calories together.
Post score to comments.
Stimulus and Strategy:
Today’s workout is a bit of a choose-your-own-adventure, depending on how you feel from yesterday. That being said, today is an opportunity to lift heavy and push the intensity on the bike. Can you lift just as much weight on your second power clean attempt as you did on your first? Do you “game” the bike in an attempt to match your clean weight? Or do you hold nothing back and let the chips land where they may? Either way, work hard today and have fun.
Scaling:
To reduce the complexity of the power cleans, reduce the loading and focus on your technique. You may also consider performing hang power cleans.
In case of injury or limitation, perform your calories on any machine available. For the power cleans, consider dumbbell power cleans, Russian kettlebell swings, or even medicine-ball cleans.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Coaching cues:
As the power cleans get heavier, the instinct is to try and “sneak” under the barbell. Instead, focus on standing up as tall as you possibly can, then pull yourself underneath the barbell.
Resources:
The Power Clean
Rogue Echo Bike
Find a gym near you:
View the CrossFit map