Level 1

As Many Rounds As Possible (AMRAP) 30 minutes

Use one bar

5 Deadlift

5 Cleans

5 Front Squats

5 Press

5 Back Squat

Run 200 meters

Level 2

As Many Rounds As Possible (AMRAP) 30 minutes

Use one bar at 65/45#

5 Deadlift

5 Cleans

5 Front Squats

5 Press

5 Back Squat

Run 200 meters

Level 3

As Many Rounds As Possible (AMRAP) 30 minutes

Use one bar at 75/55#

5 Deadlift

5 Cleans

5 Front Squats

5 Press

5 Back Squat

Run 200 meters

Level 4 Rx

As Many Rounds As Possible (AMRAP) 30 minutes

Use one bar at 95/65#

5 Deadlift

5 Cleans

5 Front Squats

5 Press

5 Back Squat

Run 200 meters

Motivation

Strength

Power Clean Technique

or

10 minutes to establish a 1 rep max Power Clean

Strategy

(This will be long winded) “30 minutes” and no I am not kidding. Today is the complete contrast of Monday’s workout. The main goal of CrossFit is to increase your work capacity across broad time. What does that mean? Monday we did 2 minute intervals of very high intensity where even the one minute breaks were barely enough or not enough time for our body to recover. The body’s ability to recover and repeat a movement is called Stamina. Today’s workout is 30 minutes. Two minutes versus thirty minutes. We need to be better at both. Today we need to find a pace and a weight where we are never standing not doing work. So, intensity will be much lower than Monday’s workout. We want to accomplish as much work as possible in that 30 minutes. We will need to pace this one. Monday was a sprint. Today is our marathon. The weight needs to be light so that you can do all the deadlifts, cleans, front squat, press, and back squats without putting the bar down to rest. You then need to run at a pace that you could sustain for approx. 10 minutes. The lifting portion is a rest from the running and vice versa. No more than half of each round should be spent running. Meaning if it takes you 2 minutes to do the lifting the running should take less than two minutes. If it is taking you 2 minutes to complete the run then you are running at a 16 minute mile pace. I know everyone can run faster than that. Your goal for tomorrow should be to complete 7 or more rounds. Lets have some fun!! 

Get More Awesome: 2 minutes of Hollow Rocks