Weightlifting
1) Clean 3-4x1, add 5-10lbs to last week's top weight
2) CrossFit Games Event 16.6
Squat Clean Pyramid
For Time:
10 Squat Cleans, 245#/165# (must be completed by 2:00)
8 Squat Cleans, 265#/180# (must be completed by 4:00)
6 Squat Cleans, 285#/195# (must be completed by 6:00)
4 Squat Cleans, 305#/205# (must be completed by 8:00)
2 Squat Cleans, 325#/215# (must be completed by 11:00)
Endurance
For Total Time:
50/40 Calories Assault Bike
Rest 3 Minutes
40/30 Calories Assault Bike
Rest 2 Minutes
30/20 Calories Assault Bike
Rest 1 Minute
20/10 Calories Assault Bike
Accessory
Full Range Calf Raise w/10 Second Eccentric, 3-4x8-10
Notes
Stand on a plate or other surface so that your calf is stretched with your heel on the floor. Perform a calf raise to the top, pause, then conduct a 10 second eccentric. Perform 8-10 reps, prioritizing the length of the eccentric. If this is your first time performing this exercise, do not add weight until the soreness from doing it with bodyweight is mild.
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