Verdant CrossFit, Verdant CrossFit North – CrossFit
Hang Power Clean (1)
1 Hang Power Clean + 1 Front Squat + 1 Push Jerk
Work up in 6 sets
WoD: Metcon (Time)
Take 70% of what you worked to in the strength and then do:
15 Reps Hang Power Clean and Jerk for time
rest 5:00
WoD2: Metcon (Time)
Take 50% of what you worked to in the strength and then do:
30 Reps of Hang Power Clean and Jerk
HOME: Metcon (AMRAP – Reps)
Warm Up
Take 5:00 to Mobilize
4:00 of
10 Walking lunge + twist
10 Zombie Walks
20ft Tip toe walk
20ft Heel Walk
Metcon 1
5 Rounds
10 Air Squats+ 5 Broad Jumps*+ 10 Jumping Lunges
Rest 1:30
* These are for distance, land under control.
Rest 5:00
Metcon 2
4 Rounds
1:00 of
Max KB/DB Swing to Goblet Squat
Rest 2:00