- Classes resume as per normal!
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- Trigger/Warm-up/Mobilise/Activate
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- 1) 2 Power Cleans, 2 Cleans
- *4-4-4-4 (80% of your 1 RM on Clean across all sets – don’t go heavier!)
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- then…
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- 2) Climb (AMRAP) the following ladder for 10 min:
- 2 Power Cleans, 2 Squat Cleans (52 kg / 75 kg)
- 25 m x 2 Shuttle Run (50 m)
- 3 Power Cleans, 3 Squat Cleans (52 kg / 75 kg)
- 50 m x 2 Shuttle Run (100 m)
- 4 Power Cleans, 4 Squat Cleans (52 kg / 75 kg)
- 50 m x 4 Shuttle Run (200 m)
- 5 Power Cleans, 5 Squat Cleans (52 kg / 75 kg)
- 50 m x 6 Shuttle Run (300 m)
- 6 Power Cleans, 6 Squat Cleans (52 kg / 75 kg)
- 50 m x 8 Shuttle Run (400 m)
- 7 Power Cleans, 7 Squat Cleans (52 kg / 75 kg)
- 50 m x 10 Shuttle Run (500 m)
- 8 Power Cleans, 8 Squat Cleans (52 kg / 75 kg)
- 50 m x 12 Shuttle Run (600 m)
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- Score = Reps achieved and Distance run (m)
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- Cool-down/Trigger Ball/Foam Roll/Stretch
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- Featured Image – TRF CrossFit Algoa (Janel, Nolien & Lindsey) at the CrossFit Plett Challenge