Tuesday 4-4-17

April 3, 2017 jkwuest No comments exist

CrossFit Lifted – CrossFit

Hang Power Clean

10 minutes of breakdown, demo and practice in the hang power clean.


10 minutes to establish a heavy hang power clean with good form.

NOTE: “good form” is important here. I don’t want you hitting a heavy weight in this lift if the form bad. We will be working on this for several weeks, so let’s see how our ability to move weight properly improves.

Metcon (Time)


Dumbbell Snatches (55/35)


Box jump overs (24/20)

This workout may seem repetitive, but please entertain my creative interest. I’d like to see how you perform in this workout, compared to last Tuesday, when we performed the rep-scheme backwards.

Same time cap: 17 minutes.

Good luck.

Metcon (No Measure)

3 min EMOM:

12 unbroken wallballs (20/14)

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