CrossFit
A. Warm Up
B. Hang Power Cleans
3 Reps every 90 seconds
Build for 8 Sets (begin at 50% of your 1 rep max Power Clean)
C. “Freight Train” V3
On the Minute x 6
Minute 1 – 8 Hang Squat Cleans + 3 Push Jerks
Minute 2 – 7 Hang Squat Cleans + 4 Push Jerks
Minute 3 – 6 Hang Squat Cleans + 5 Push Jerks
Minute 4 – 5 Hang Squat Cleans + 6 Push Jerks
Minute 5 – 4 Hang Squat Cleans + 7 Push Jerks
Minute 6 – 3 Hang Squat Cleans + 8 Push Jerks
Version 3. Volume remains the same as when completed previously (May 31st), but we are climbing in percentage (from 50% to 55%)
The goal is to hang onto the bar for all repetitions inside the minute.
D, Sled Push
4 x 40ft x 275/155
KB with Katie
530pm to 630pm