CrossFit GreenHills – CrossFit

Warm-up

Warm-up (No Measure)

400m Row + 15 Squat Thrust

Mobility: Front Rack Position & Wrist

Junkyard Dog

Burgener Warm-up

Workout Of the Day

Hang Power Clean

Every 2 Minutes for 6 sets

5 reps Hang Power Cleans

* Increasing weight and set should be unbroken

* From above the knee

Scaled: DB Hang Power Clean or EB Hang Power Clean. Practice mechanics

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes

8 Hang Power Clean

8 Push Press

8 Toes to bar

Rx 75/55

Rx+ 95/65

Scaled Version

Metcon (No Measure)

AMRAP in 8 Minutes

8 DB Hang Power Cleans

8 DB Push Press

8 Knee Raises or Sit-ups or Lying TTB