Boulder CrossFit – CrossFit

“Hector” (Weight)

18:00 EMOM

minute 1: 5 Bench Press 31×1 Tempo

minute 2: Clean Pull + 3 Power Cleans

minute 3: Rest

Bench @ 55-65%

Cleans @ 70%+ of 1RM Power Clean

* Cleans are not TnG

Goal: Build to 80-82% on Cleans, while maintaining a strong consistent load across on Bench Press

Score: Load on Bench and Clean bars on final round added together

Primary Objective: Maintaining Tempo on Bench and Positional Speed and Power on Cleans

Secondary Objective: Finish each set of Cleans in under 30 seconds. This means each rep is within 6 seconds of each other for a completed quick single set.

“Optional Accessory” (No Measure)

4-5 Sets, For Quality

8 Barbell Bent Over Row 21×1 Tempo

4-6 Strict Dips @ 42×1 Tempo

Loads: Choice

Tempo Prescription:

First Number = Eccentric Portion of the Lift

Second Number = Change of Direction or Pause between Eccentric and Concentric

Third Number = Concentric

Fourth Number = Change of Direction or Pause Between Concentric and Eccentric