Thursday, May 18th 2017

May 17, 2017
    by Alex Etzen

    XS CrossFit – General CrossFit

    Weightlifting

    Metcon (Weight)

    Every 90 seconds for 7 sets perform the following complex:

    1 High hang clean (hips/pockets) + 1 Hang clean (top of knees) + 1 low hang clean (below the knees, but not touching the ground)
    Score is heaviest complex. Yes, you squat on every clean.

    Metcon

    Metcon (Time)

    6-9-12-9-6 reps for time of:

    Burpees over the bar

    155-lb./ 105-lb. Front squats (from the ground)

    Chest-to-bar pull-ups
    Rx+ 185/125 lbs.

    Workout courtesy of CrossFit.com