Categories
Workouts

WEEK 4, DAY 3

CrossFit Montgomery – CF

Warm-up

Row 500m/450m

-then-

8 Burpee Pull Ups/ Ring Rows

8 Hang Muscle Cleans

6 Burpee Pull Ups/Ring Rows

6 Hang Power Cleans (at power position)

4 Burpee Pull Ups/Ring Rows

4 Hang PowerCleans (at Knee)

Strength/Skill

Hang Power Clean (Every :90 for 15:00 (10 sets)

1 Hang Power Clean, Below the Knee)

Start in the neighborhood of 70% of your 1RM Power Clean and increase weight each set, aiming to finish with a new 1RM or very heavy single.

Conditioning

Metcon (Time)

3 Rounds

15 Hang Power Cleans (115/80lbs)

2 Wall Walks

15 Bar Facing Burpees