Hang Clean, Pull-Up, Shoulder to Overhead 07.21.2017

Seaward CrossFit – CrossFit

ALL: Hang Clean (8:00 heavy set of 2)

Warmup to 10#-30# more than you plan on doing in the metcon.

ALL: Metcon (AMRAP – Rounds and Reps)

22:00 AMRAP

6 hang squat clean (225/135)

9 pull-up

12 1xKB StOH (55/35, 6/6)
Clean should be heavy. If no pull-ups, take 4 negatives with 0:02 pause in scap pull-up, 0:10 rest between negatives.

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply