220628

27
Jun

220628

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Hang Squat Clean (20 Minutes to build to a heavy triple)

Scaling:

The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Metcon

Metcon (Time)

4 Rounds For Time:

10 Hang Power Cleans 115/75

10 Burpees over the Bar

*8 Minute Time Cap*
Scaling:

Athletes should select a load that allows them to complete the cleans unbroken for the first two rounds.

Intermediate – 95/65

Beginner – 75/55