April 7, 2017
by Alex Etzen
XS CrossFit – General CrossFit
Skill-work
1 Power Clean + 1 Hang Squat Clean (5 x 2)
Work up to a heavy set of the complex. Try to hit 70-80% of your 1RM Clean.
Focus on trying to regrip a hook grip after the power clean. Ideally, hold on to the bar for all 5 sets but you are allowed to drop the bar on sets 4 and 5.
Weightlifting
Paused Front Squat (4 x 4)
3 second pause at the bottom of the squat. Work up to a heavy set of 4 without breakdown of form. Looking for good quality reps.