CrossFit Siloam Springs – CrossFit
Squat Clean (8×3)
3 Touch n’ Go reps at 55-60% on the 45 sec
Metcon (Weight)
7 1/2 min
5 rds on 90 sec clock
25 DU
10 T2B
1 Squat Clean
Score: Total Weight (Rd 1+2+…+5)
You have one attempt each round for your heavy Squat Clean.
Scale the DU reps if necessary to get your clean in.
Metcon (No Measure)
Take 5 – 10 minutes to work on weaknesses
(DU, T2B, C2B, pistols, HSPU…)
Ask coach or other athletes for pointers on efficiency