Power Clean Fran – Thu 6.09.16

 In W.O.D.

Strength: Front Squat 1-1-1-1-1-1

Conditioning: “Power Clean Fran”
Reps of 21-15-9:
– Power Clean (Performance: 135/95#, Fitness: 95/65#, Health: 65/45#)
– Pull Ups (Performance: Chest to Bar, Fitness: Rx’d, Health: Ring Rows)

**NO BANDS.  Learn to push yourself lower and lower on the ring rows.  Know what height you had the rings set at last workout you used them, and try to just lower them an inch at least today!


Our three levels on the Conditioning workouts (Performance, Fitness, Health) to provide you different ways to scale workouts.  They are not at all meant to be the only three ways to do the workouts.  Your injuries, skill levels, and abilities may force you to have to scale even more.  That is fine, and talk about it with your coach for any more assistance.

What do the levels mean:

Fitness:  When I write the workouts, the prescribed workout I am writing is the “Fitness” level.  This is what I do 90% of the time, and is meant to be a great CrossFit style workout.

Health: This is a scaled down version, both in strength and/or skills.  This is a great workout where you can maintain a good intense CrossFit workout, with the idea that you can focus on improving the skills needed to get to the Fitness level.  And if you never get to the Fitness level, you’re still getting a great workout if you push yourself!

Performance:  This is scaling up!  Both weight and skills.  This is for someone looking for that extra challenge, and should only be done if you can maintain proper form with intensity.

A good rule of thumb, to maintain proper intensity during the Conditioning portion, is to stay at the level that your skill AND strength allows.  If you cant do all the movements in one level, then go down to the level that you can do all movements successfully.

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