June 16, 2016
by Alex Etzen
XS CrossFit – General CrossFit
Skill-work
Cleans
EMOM 10
1-3 High Hang (mid thigh) Squat Clean 3 reps
4-6 Hang (above knee) Squat Clean 3 reps
7-10 Squat Clean (from the ground) 3 reps
This is for TECHNIQUE not strength
Focus on quality movement, strive for perfect reps
Metcon
Metcon (AMRAP – Reps)
AMRAP 7
100m sprint
5 Hang Power Clean (135/95) (RX+ 155/105)
Score cleans