CrossFit

CrossFit

09-09-2020
09092020

Weightlifting
Hang Power Clean (5-5-5-5-5)
65% or higher of 1RM hang power clean, for all sets
Metcon
Metcon (Time)
30-20-10

KB Snatch 53/35#
Box Jump 24/20″

*snatch don’t have to be alt but equal amt each arm broken up as you wish.

Strength
Barbell Glute Bridge (10-10-10)
Single Stiff Legged Deadlift (12-12-12)
Use the heaviest weight you can for each set. Rest as needed between sets.
8-12 reps per leg
https://youtu.be/f_cYcmkJLaY