The Weekly Preview (First Week of Clean Challenge Feb 24th)

Hey All,

We are excited about the week to come and the start of the Clean Challenge. We have 35 athletes doing the Clean Challenge this time around and we will have a good competition between those athletes and coaches. We will definitely see some amazing results from the month of a little more focus and a little more consistency. For a look at the entire month philosophy and focus take a look at the programming blog post that went up on Friday.

http://www.crossfitsanitas.com/programming-blog-post-clean-challenge-february-24th-march-22nd/

Now for the look at the week ahead!

Monday:

Clean Challenge Test # 1
Back Rack Reverse Lunge x 10 alternating Steps (5/side)
Max Weight

Clean Challenge Test #2
For Time:
21-15-9
DB Thrusters at 35#/25#
Lateral Burpees over Dumbbells

Tuesday:

Weightlifting
Mid-Thigh Hang Snatch
E2MOM x 12min
3 Reps *increasing load

Gymnastics Conditioning
8min AMRAP
6x(1 Strict Pull-Up + 1 Strict K2E)
12 Box Jump Overs at 24”/20”

Wednesday:

Clean Challenge Test #3
20min Time Clock
100/80 Cal Row Buy-In
——
3 Rounds
90 Double Unders
30 Russian Swings at 53#/35#
3 Wall Walks
——-
Max Cal Row in Remaining Time

Score is Reps

Thursday:

Gymnastics Strength Day
EMOM x 20min
Min 1: 5 Strict Handstand Push-Ups
Min 2: 8 Inverted Rows
Min 3: 12 Alt Single DB Bench (6/side)
Min 4: 16 Alt Gorilla KB Rows (8/side)

Friday:

Speed Strength
Wide Stance Box Squats
31×1 Tempo
10 Sets of 3 Reps
R: 30sec after each
at 50% of 1RM Back Squat

Strength Conditioning
30 Wall Sit
10 Goblet Squats *challenging load
5 Jumping Squats
R: 60sec
x 4 Sets

Saturday:

Hero WOD Partner Day
“Hall”
5 Rounds for Time with a partner
3 Power Cleans (225/155 lb)
200 meter Sprint
20 Kettlebell Snatches (1.5/1 pood) (10 each arm)
*Each Partner Does Each Movement as a Relay Style

Sunday:

Upper Body Pulling Strength
2-3 Strict Pull-Ups at 3313 Tempo
R: 60sec
x5 Sets

Strength Stability Conditioning
4 Rounds for Time
6 D-Ball Ground to Stand
16 Renegade Rows (8/side)
50ft Double Dumbbell Front Rack Walking Lunge

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