CrossFit Ktown – CrossFit
FX A: Hang Power Clean (5×3 sets across @ moderate weight)
Immediately after finishing a set perform 8 heavy Russian KBS + 5 reaction power landings. (Warm these up as well.)
SP A: Metcon (Weight)
1 clean pull
1 hang clean pull
1 hang clean
Build to heavy single of complex. No dropping of bar until after the hang clean. All full cleans if capable.
B: Metcon (No Measure)
5 TnG power clean 135/95lbs
10 sec all out row
Walk rest ~2 min, x5
Fx can perform 10 heavy KBS instead of PC. TnG PC smooth and pretty, not fast.
GUT: Metcon (AMRAP – Reps)
Longest set holding Dball in bearhug position 100/80lbs. 1 sec = 1 rep