Wednesday- Sky Hook

CrossFit 

Hang Power Clean
Heavy Set of 3

followed by…

3 Rounds:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)


Sweat-X

15-12-9-6 of:
Cal. Anything
DB Cleans
DB Push Jerk
x2 Sit-Ups
*you go, I go partners.


Open Prep 

1. Barbell Cycling
Every :90 Seconds x 5
On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean
From the 1:00 – 1:30 – Change weights + Rest
Round 1 – 60%
Round 2 – 70%
Round 3 – 75%
Round 4 – 80%
Round 5 – 85%
Rest 1:30 (7:30-9:00)
On the Minute x 5 – 1 Heavy Squat Clean

2. Class WOD
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3. Recovery
25 Minute Recovery Effort
Athlete’s choice on bike or row.