Hang Power Clean 6×2

December 17, 2018 |

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CrossFit First Creek – CrossFit

Warm-up

Warm-up (No Measure)

WARM-UP, GENERAL

3 – min Cardio

3 Rounds of the complex of:

3 Dead Lift

3 Hang Power Clean

3 Power Clean

• Begin with an empty barbell for the first round and add a light to moderate load for the last 2.

Tricep Smashers

Wrist Stretch

Weightlifting

Hang Power Clean 6×2 (6×2)

Hang Power Clean for load:

#1: 2 reps

#2: 2 reps

#3: 2 reps

#4: 2 reps

#5: 2 reps

#6: 2 reps

Cash Out

SLED SPRINTS x4

• Empty Sled Down and back on green empty sled sprint right into 20 fast air squats. Rest 1-2 min between sets.

Accessory work

Rope Climb – December 2018 Skill

Every 90 seconds complete 10-8-6-4-2 of:

Seated straddle alternating rope pulls.

• Begin the first set with 10 reps, the 2nd set 8 reps, and so on.

• Each pull=1 rep

• Strive to get the lower hand to touch near the chest.