CROSSFIT
“POWER CHORD”
AMRAP 10:
15/12 Calorie Row
3 Power Cleans
15/12 Calorie Row
6 Power Cleans
15/12 Calorie Row
9 Power Cleans
15/12 Calorie Row
12 Power Cleans
Add 3 Power Cleans per round
WHITEBOARD BRIEF
We have a two-part workout today:
Part 1 – Strength
Part 2 – Threshold Training
Goal: To finish the round of 15 Power Cleans. A high score would mean completing the round of 18 Power Cleans and stealing a handful of reps into the round of 21.
ROW (CALORIES)
15/12 cals should take ~:45 seconds.
POWER CLEAN
Each set of 3 Power Cleans should take no more than 15 seconds. When selecting load, athletes should be able to do 10+ reps unbroken when fresh.
Singles should be fast singles – think every:05-:07.
STRATEGY
This workout is SPICY and it gets even more spicy as we go.
If you come out too hot, it’s very likely that you will pay later in the workout as your legs fatigue, forcing you to rest or slow down the Row.
Aim to hit your pace on the Row every time – to the second if you can – and commit to moving immediately to the barbell for a set of power cleans.
Things will become start to spice up during the round of 9, so have a plan for breaking up the Power Cleans.
A lift, drop, breathe, and lift again, strategy is not a bad option!
In the final minute, whichever movement you are on, SELL OUT aka GO FOR IT. Leave it all out on the floor today, team!
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