CrossFit Hakkapeliitta – CrossFit
Metcon (AMRAP – Rounds and Reps)
7 Hang Power Cleans (135/95lbs)
14 medball Situps
28 Wall Balls (20/14lbs)
7 Hang Power Cleans
28 Wall Balls
Rxd: The load for the Hang Power Clean is moderately heavy. The first few rounds (3-4) should feel pretty good, so you should have no trouble doing them unbroken. After this, it might start to feel heavy and some people may need to break them up. That is ok. Challenge the weight today. Less rounds vs going Rxd is a good goal for some.
For those who have no problem with the load, make the goal to do all the movements unbroken for as many rounds as possible. 3-4 rounds of unbroken Wall Balls would probably be the max amount the majority of people can do. These will definitely be the limiting factor. Scale the load as needed. If you don’t think they can do sets of 10 with the ball weight, then scale down.
Top athletes should aim for around over 5 rounds. Everyone else, over 4 rounds is a good goal. That is a round roughly every 5min, which is definitely achievable for most people. If not, then you didn’t scale enough.
Fitness: Choose a load that you are confident with for 7 reps. A little more load than the empty barbell would be a good goal. For the Situps, it is up to you whether you want to use Abmats and anchor your feet. For today, find a target on the wall you can always hit. It might be lower than 10/9 ft, that is ok. First, scale the load right down, then scale the target height.
Accumulate 2-3min in a Back Bridge .