CrossFit Now – CrossFit
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STRENGTH
Hang Squat Clean (10 min to Establish 1 RM)
WOD
“Underrated” 9AMRAP DU HSC (AMRAP – Rounds and Reps)
“Underrated”
AMRAP 9:
30 Double Unders
1 Hang Squat Clean
30 Double Unders
2 Hang Squat Cleans
30 Double Unders
3 Hang Squat Cleans
*45 Singles
Basics-6 Min 15# Hang Power Clean, Singles
RX-115/75#
RX+-135/95#
50-59-75/55#, 45 Singles
60+-55/45#, 30 Singles
Strength Cycle
9: Back Squat ((On the 0:00) – 9 Reps @ 76%)
7: Back Squat ((On the 2:00)- 7 Reps @ 83%)
3: Back Squat ((On the 6:00) – 3 Reps @ 95%)
1: Back Squat ((On the 8:00) – 1 Rep @ 100%)
1: Back Squat ((On the 9:00) – 1 Rep @ 102%)
1: Back Squat ((On the 10:00) – 1 Rep @ 104%)
1: Back Squat ((On the 11:00) – 1 Rep @ 104%)
1: Back Squat ((On the 12:00) – 1 Rep @ 104%)
1: Back Squat ((On the 13:00) – 1 Rep @ 104%)
1: Back Squat ((On the 14:00) – 1 Rep @ 104%)
