150713 Monday – Power Cleans & Rowing Baselines

 

Mobility: Hip Mobility


Skill Practice Warm Up: Spend 10 minutes working on a weakness. Choose one – Overhead Squats, Double Unders, or Pull Ups


Strength: Power Clean 3 – 3 – 3 – 3 – 3 (5 Sets of 3 Reps “Strong Effort” – Increasing Load Each Round).


Metabolic Conditioning: Rowing Baselines

500m Row for Time

1 Minute Rest

1000m Row for Time

Each Scored as two different workouts.

*Women’s “As Prescribed” Performance weights and reps (Rx)

Scaling Guide: 500m 1:30 – 2:30 minutes. 1000m 3:30 – 7:00 minutes

Log your results online by clicking here.

Compare to: New Workout!

*Women’s “As Prescribed” weights and reps (Rx)


Optional ‘Cash Out’: 5 Rounds of ‘Cindy’


Do you want to get the daily workout emailed to you each night? Sign up on the right side of the Workout of the Day page HERE. You will get an email each night when the blog is published.


Have you downloaded the Diablo App yet? It can do cool things like reserve your space in class, let you know when the Out of the Cave food truck is coming to the gym, and info on upcoming events. Check it out!

MOBILE APPS

Download the Diablo App to register for classes, clinics, and more.

Download the Beyond the Whiteboard App to log your workouts and track your progress.

Don’t have a Beyond the Whiteboard account, email info@diablocrossfit.com to get an invite.

Recommended Posts