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