Wednesday

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)

Clean complex:

1 clean pull

1 hang clean pull

1 hang clean

1 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

5 burpees

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