11/2/2020

STRENGTH

ON A 20:00 RUNNING CLOCK...

Find 3RM Clean and Jerk

(Score is Weight)

WOD

21-18-15*

Cal Bike

Hang Power Cleans RX (155/105) CFC1 (115/75) CFC2 (95/65) M (65/55)

*Cal Option = 18-15-12

-Hard Cap 12:00-

(Score is Time)

ADJUSTING

*Reps, Loading, Volume*…

Bike -- We have written a Calorie adjustment in the workout of 18-15-12. We don’t want to see athletes spend more than 2:00 on the first bike, no more than 1:30 on the second bike, and no more than 1:00 on the third bike.

Hang Power Clean -- Load should allow for athletes to be able to complete each round in 2-3 sets. Consider modifying new athletes to 15-12-9.

*Movement Adjustments*...

Bike -- Sub for Row (Consider a 24-21-18 Calorie count) or Run (400m-300m-200m).

HPC -- Modify to the Deadlift if the athlete cannot perform the Power Clean, or Front Squat if the athlete cannot pull or hinge.

C&J -- Athletes can sub for just a Power Clean or just the Jerk if they cannot perform either. If needed have them sub for Deadlift or Front Squat.