Happy Birthday Denise!!!

CrossFit Feral – NW – CrossFit

Today, we have a focus on the hang power clean. Opening with technique work, we’ll stay at light loads to refine our movement.

This will prime us for “Water Break”, our conditioning and main effort for the day. 3 x AMRAP 4’s, resting 4:00 between.

Warm-up

Warm-up (No Measure)

Alternating OTM x 6 (3 rounds):

Odd – 200m Row

Even – Primer movement (see below)

Round #1 – 20 Banded Good Mornings

Round #2 – 16 ABMSUs

Round #3 – 8 Scap Retractions

Then, coach-led barbell warmup

Strength

Clean Complex: HC Pull + HHC Pull + 2 HPC (On the 1:30 x 5 Sets)

1 Hang Clean Pull

1 Hang Clean High Pull

2 Hang Power Cleans
Set #1 – 50% of 1RM Clean

Set #2 – 55% of 1RM Clean

Sets #3+4+5 – 60% of 1RM Clean

Metcon

Water Break (3 Rounds for reps)

AMRAP 4:00

27 Hang Power Cleans (75/55)

27 Lateral Burpees Over Rower

27/21 Calorie Row

Rest 4:00

AMRAP 4:00

21 Hang Power Cleans (95/65)

21 Lateral Burpees Over Rower

21/15 Calorie Row

Rest 4:00

AMRAP 4:00

15 Hang Power Cleans (115/85)

15 Lateral Burpees Over Rower

15/12 Calorie Row

RX+: (95/65, 115/85, 135/95)

Stimulus wise, we are looking for the following:

Part #1 – Very light. A load we feel confident we could do 27 unbroken with, when fresh.

Part #2 – Light/Moderate. A load we feel confident we could do 21 unbroken with, when fresh.

Part #3 – Moderate. A load we feel confident we could do 15 unbroken with, when fresh.