Friday 8.3.18 CrossFit


Hang Power Clean (1RM, Every 2min 4,3,2,1.1.1)
Beginner: 6×3 focusing on technique
Intent: Build to a max Hang Power Clean, attempt a 5# PR. This lift will be highly dependent on your technique and ability to be explosive with hip extension.

Metcon Prep

Min 1:  3 Hang Power Clean + 2 Push Press
Min 2:  3 Overhead Squats
Min 3: 5 T2B


“Johnny Cash”
4 Rounds
15 T2B
15 Hang Power Cleans (115,75)
15 Push Press (115,75)
15 Box Jumps w. Step Down (24,20)
15 Overhead Squats (115,75)
L2: (95,65)
L1: (Knee Lifts) (75, 55) (20,15)

Last completed 4/26
Intent: Today’s metcon is going to challenging you from multiple perspectives both mentally and physically. Be careful with your weight choice today as this is an easy one to underestimate. Start with 70% of max effort and work on increasing your pace each set.