CrossFit Now – CrossFit
STRENGTH
CLEAN COMPLEX 1 PC 1HPC 1 HSC
Clean Complex
1 Power Clean + 1 Hang Power
Clean + 1 Hang Squat Clean
Rest 4 min
WOD
2 RND HSPU HC BOB (3 Rounds for time)
2 Rounds
4 Handstand Push Ups
6 Hang Cleans
8 Burpees Over Bar
2 min REST
Repeat
2 min REST
Repeat
Score is time for each 2 Round
workout. Goal is to try to try to match or improve each round
Basics- 2 DB for hang clean, Box or DB Press
for HSPU and Just Burpee
RX-75/55#
RX+-95/65#
50-59-55/45#, step over bar
60+-45/35#, just burpee