A: Bench Press

5 reps @ 160lbs

5 reps @ 185lbs

5+ reps @ 200lbs (got 7 clean reps)

B: CrossFit | 241016
Pit Stop
For time:
21 deadlifts (11, 6 and 4 reps)
15 hang power cleans (3x5 reps)
9 front squats (Unbroken)

5:04 // 215-lb trap bar deadlift, 125-lb hang power clean, 95-lb front squat

Today’s workout is a heavy sprint effort. The barbell gets lighter and reps decrease with each movement you complete. Both the deadlifts and the hang power cleans should feel moderately heavy while the front squats may be more on the moderate side. When choosing loads for the workout, the deadlift should be completed in 3 sets or less, the hang power cleans in 5 sets or less, and the front squats should be unbroken. I used two bars - a trap bar for the deadlift and another bar for the hang cleans and front squats. 135# would have been a better weight for the power cleans but it was easier to put a pair of 25s and 15s on the bar for easy transition into the front squats. This metcon had me cooked!