Monday's WOD - 7/31/2017


Skill: Burgener for Clean + Complex Review

Strength: EMOM x9 1x Power Clean + 3x Hang Power Cleans **Starting at a light to moderate weight (30-40%), athletes will build up to a challenging/heavy weight of this complex. SCALED athletes will stay at a light to moderate weight throughout focusing on technique.

WOD: 10 min AMRAP - Ascending Ladder 2 Hang Power Cleans @20-30% / 3+ UB Rds (95/65) 2 Alt. Front Rack Lunges (1R/1L) 2 Bar Facing Burpees over Barbell…(Rd 1) 4 Hang Power Cleans 4 Alt. FR Lunges (2R/2L) 4 Bar Facing Burpees over Barbell…(Rd 2) 6 Hang Power Cleans 6 Alt. FR Lunges (3R/3L, etc) 6 Bar Facing Burpees over Barbell and so on until time expires…(Rd 3…)


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CrossFit High Bar

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