Verdant CrossFit, Verdant CrossFit North – CrossFit

Hang Power Clean (3 3 3 3)

work on re-gripping the hook grip on the reset. goal is to do these olympic lifts unbroken. hang position is above the knee

work to a heavy 3 rep (~80-85%)

WoD: Metcon (Time)

3 rounds for time of:

5 muscle-ups

9 hang power cleans

7 push jerks

50 double-unders

♀ 105 lb. ♂ 155 lb.

HOME: Metcon (Time)

4 Rounds

5 Strict Handstand Push-Ups

10 Hang Power Clean*

10 Push Jerks**

50 Double-Unders***
*If a hang power clean cannot be done do jumping goodmornings

**If a push jerk cannot be done do a push press, strict press, or push-ups.

***If Double under cannot be done do lateral hops over a low object, or Jumping jacks