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210422

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