CrossFit Habu – CrossFit

Warm-up

5 Minute Steady Run

Then

Banded Shoulder

Then

prep for strength

Strength

Sumo Deadlift (3×4)

*As Heavy As Possible

**No Bounce – Silent

WOD

Metcon (Time)

“For Time

30 Hang Power Cleans 135/95lbs

10 Burpee

20 Hang Power Cleans

10 Burpee

10 Hang Power Cleans

10 Burpees”
*Develop the skill of the bounce clean. Light weights should be cycled fast and efficiently.

** https://youtu.be/ZegJE9e6fh4

Metcon (Time)

“For Time

30 Hang Power Cleans 135/95lbs

10 Burpee

20 Hang Power Cleans

10 Burpee

10 Hang Power Cleans

10 Burpees”
*Develop the skill of the bounce clean. Light weights should be cycled fast and efficiently.

** https://youtu.be/ZegJE9e6fh4