Explosive Conditioning

16
Dec

Explosive Conditioning

CrossFit Dunwoody – CrossFit

Explosive Conditioning (Time)

For Time (L3)

800m Run

25 Cleans (135/95)

800m Run

15 Cleans (135/95)

800m Run

5 Cleans (135/95)

For Time (L2)

800m Run

25 Cleans (95/65)

800m Run

15 Cleans (95/65)

800m Run

5 Cleans (95/65)

For Time (L1)

600m Run

20 Med Ball Cleans (14/10)

600m Run

20 Med Ball Cleans (14/10)

600m Run

20 Med Ball Cleans (14/10)
Modifications: Decrease Distance for one (or some) of the runs. Med Ball Cleans in place of Barbell Cleans.

Cleans should be a weight you can do multiple reps in a row. (You can still do singles, but if you can ONLY do singles, the weight is too heavy).

Rowing = 1000m; Biking = 1.5 miles

Goal is to finish in under 20 minutes. Adjust weight/distances to accomplish this.

Mobility