Wednesday


CrossFit One Way – CrossFit

Skill

Metcon (No Measure)

Hang Power Clean

1. Dip

2. Drive

3. Catch
Practice skill: drill team style with bar first. Then progress with light weights for a few more sets. Then add more weight for the last few sets. Weight should not be heavy. Keep form on point.

Metcon (Time)

For time:

12 Stationary Front Rack Lunges 95/65

*Must Hang Power Clean onto rack

6 Box Jumps

6 Hspu

2nd Round:

12 SFRL

7 Box Jumps

7 Hspu

Continue until your end with

12 SFRL

10 Box Jumps

10 Hspu

Scaled- 75/45

Rtg- 155/105

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