CrossFit – Mon, Jun 9
Warm Up – Monday (AMRAP – Reps)
3 min cardio of choice
Mayhem Hip Halo Activation
into
2 Sets with an empty bar or PVC:
3 Clean Pulls from the High Hang (focus on speed through the middle)
3 Clean High Pulls from the High Hang (focus on elbows high and outside, keep the bar close)
3 Muscle Cleans from the High Hang (focus on a fast turn-over)
3 Tall Power Cleans (focus on pulling under the bar)
3 High Hang Power Cleans
3 Hang Power Cleans
Hang Clean (Community Cup Workout # 3
In 20 minutes, establish:
1-rep-max hang power clean
1-rep-max front squat)
In 20 minutes, establish:
1-rep-max hang power clean
1-rep-max front squat)
Metcon Monday (AMRAP – Reps)
Teams of 2:
8:00 AMRAP
Partner 1: Max Calorie Row
Partner 2: 20 Wall Balls (20/14)
(KG conv: 9/6)