220202

CrossFit Empire South – CrossFit

Hang Clean

Pre-workout:

On a 5:00 clock:

Build up to a 1-rep hang squat clean

Metcon (6 Rounds for reps)

– RX –

For reps:

1:00 squat cleans (115/165 lb)

Rest 3:00

1:00 squat cleans (125/185 lb)

Rest 3:00

1:00 squat cleans (135/205 lb)

Rest 3:00

1:00 squat cleans (115/165 lb)

Rest 3:00

1:00 squat cleans (125/185 lb)

Rest 3:00

1:00 squat cleans (135/205 lb)

– INTERMEDIATE –

For reps:

1:00 squat cleans (65/95 lb)

Rest 3:00

1:00 squat cleans (75/115 lb)

Rest 3:00

1:00 squat cleans (95/135 lb)

Rest 3:00

1:00 squat cleans (65/95 lb)

Rest 3:00

1:00 squat cleans (75/115 lb)

Rest 3:00

1:00 squat cleans (95/135 lb)

– BEGINNER –

For reps:

1:00 DB squat cleans (10/15 lb)

Rest 3:00

1:00 DB squat cleans (15/20 lb)

Rest 3:00

1:00 DB squat cleans (20/30 lb)

Rest 3:00

1:00 DB squat cleans (10/15 lb)

Rest 3:00

1:00 DB squat cleans (15/20 lb)

Rest 3:00

1:00 DB squat cleans (20/30 lb)

Cool Down

2 sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg

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