CrossFit Golden: Wednesday 5.9.12

8
May

CrossFit Golden: Wednesday 5.9.12

Warm-up
3 Rounds
250m Row
15 Squats
10 PVC Hang Cleans
10 Knee Tuck + Lunge and twist (that’s 5 each leg, 2 count hold for each stretch)
Wrist stretch after warm up
WOD:
2000m Row
50 Pistol Squats, alternating legs (use the most challenging modification that you learned last week)
30 Hang Power Cleans
This is workout 2 from the 2012 CrossFit Games Regional competition. The weight on this is 225# for men and 135# for women. These are very aggressive weights that challenged some of the top competitors in the world. Select a weight that YOU can handle safely and with perfect ROM. The chart for our Power Cleans/Squat Cleans is a good guide.
Max Clean Working Weight
>265 225
260-225 205
220-200 185
195-185 165
180-170 155
165-155 135
150-140 115
135-115 95
110-95 75
90-80 65
75-65 55
60-50 45
<50 35