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
