190206

CrossFit McComb – CrossFit

Hang Clean + Clean + Jerk (hang clean + clean + jerk)

Hang Clean + Clean + Jerk
Every 2 minutes, for 16 minutes (8 sets) of:

Hang Clean + Clean + Jerk

Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

Metcon (Time)

48 double unders

4 deadlifts (315/205)

8 Dumbbell hang cleans (55/35)

48 double unders

4 deadlifts

8 Dumbbell front squats

48 double unders

4 deadlifts

8 Dumbbell push press

48 double unders
FIRM 10 min time cap

if you can not complete each movement in 1 minute – please scale accordingly – this is fast WOD don’t get too bogged down on one movement

(deadlifts should be heavy enough that you have to single them unless you are a beginner)

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