PG Crossfit – CrossFit
We’re beginning our next strength cycle today! Focus on speed under the bar for the tall/high hang clean today.
Warm-up
Warm-up (No Measure)
3 Rounds
• KB Complex – 3 KBDL. 3 KB Hip Thrusts. 3 Russian KBS. 3 KBS
• 10 Squat Jumps
• 10 Lateral Lunges
Strength
High-Hang Clean (5 X 5)
High Hang/Tall Clean – Focus on speed under the bar – Don’t increase weight until you can successfully drop under the bar and not ride the bar from the power to the full position. 5 sets of 5 at 50%, 55%, 65%, 65%, 65%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes
• 12 Box Jump Over (240/20)
• 12 Deadlift (155/105)
• 9 Bar Facing Burpees
• 9 Hang Power Clean (155/105)
• 6 Bar Muscle Up (P RMU)
• 6 Push Jerks (155/105)