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:
9 hang power cleans
7 push jerks
♀ 105 lb. ♂ 155 lb.
HOME: Metcon (Time)
5 Strict Handstand Push-Ups
10 Hang Power Clean*
10 Push Jerks**
*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