Barnes Corner CrossFit – CrossFit

Warm-up (No Measure)

3 Sets:

15 Dumbbell Pushups

30 second Barbell Overhead Hold

100 Meter Double KB Front Rack Carry

Finish with 50 Band Pull-Aparts

Then:

Tall Cleans

5 sets of 3

Squat Clean (EMOM 10 Pausing Squat Clean)

Set #1 – 1 Rep 50%

Set #2 – 1 Rep 50%

Set #3 – 1 Rep 55%

Set #4 – 1 Rep 55%

Set #5 – 1 Rep 60%

Set #6 – 1 Rep 60%

Set #7 – 1 Rep 65%

Set #8 – 1 Rep 65%

Set #9 – 1 Rep 70%

Set #10 – 1 Rep 70%

There are two pauses in this movement. Both for a full two seconds. Be diligent about holding for a full two seconds at each.

First Pause – 3 Inches off the floor (bar is just past mid shin)

Second Pause – Catch Position (bottom of front squat)

ALL OVER (Time)

“ALL OVER”

5 Rounds:

10 Power Snatches (95/65)

10 Box Jump Overs (24″/20″)