Hang Power Clean 2RM

CrossFit Kent Island – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Row 500M

3 rounds:

5 Hip & Back Extensions

15 Russian KB Swings, 53/35

5 Hang Power Cleans

5 Front Squats

Start with an empty barbell and increase weight each round.
Pre-WOD mobility:

Super front rack (2 min each side)

T-spine rake/roll (3 min)

Weightlifting

Hang Power Clean (2-2-2-2-2-2-2)

Metcon

Metcon (No Measure)

3 rounds:

30 sec Sorensen Hold

30 sec Reverse Sorensen Hold

1 minute rest

Post-WOD Recovery

Triceps stretch (2 min hold)

Banded bully (2 min each side)