Tuesday Workout: Power Clean, 12-9-6

An important value of CrossFit is its ability to increase your work capacity, and with some sport-specific training it can be a potent combination.  With just a few months of dedicated strongman training, Natalie competed and WON her division in her first ever strongwoman competition this past weekend! Congrats, Natalie! Joey also crushed it, and completed every event. Emma and Dominique competed in the Open division, and Dominique finished third and got an invitation to Nationals.  Great work by everyone! We’re proud of you all!

STRENGTH

In 10 Minutes, work up to a challenging Power Clean triple

*If still new to the movement, work from hang position.  Can drop and reset between reps, but final set of 3 should take no more than 30 seconds total.

WOD

Level 1

12-9-6 Reps of Each for Time:

• Hang Power Clean
• Front Squat or Goblet Squat
• Push Press

*Use barbell but sub dumbbell or kettlebell (for goblet squat) as needed.

Level 2

12-9-6 Reps of Each for Time:

• Power Clean
• Front Squat
• Shoulder to Overhead

Suggested Loading: 115#/85#