CrossFit On Track – CrossFit

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Hang Power Clean (7 x 3-5; all heavy, option to build)

Clean pull + hang shrug (5 x 3+5; very heavy (in excess of 1RM HPCL)

Heavier than power clean; Drop clean pulls then deadlift into connected hang power shrugs. Use straps if you want.

Metcon (Weight)

Optional Class WOD:

5 Rounds for Time (15 min Cap)

3 Deadlift

3 Power Clean

3 Hang Squat Clean

3 Front Squat

1 Jerk

Rest at least 60 seconds

– Increase weight each round, starting at 50% of your 1RM Power Clean or Squat Clean (whichever is lower)

– MUST increase by 5% minimum

– final score will be last weight completed