Tue: Hang Power Clean & Undertow

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

View Public Whiteboard

Warm-up

Agile Animal (No Measure)

High Knees & Buttkickers

Bear Crawl & Crabwalk (Bridge)

Side Shuffle & Karaoke

Inchworms & Spiderman

Toysoldiers & Lat Activations

Arch/Hollow on Rig/Rings

Hawaiian Squats & Arch/Hollow

Warm-up

Barbell Warmup:

5 RDLs

5 High Hang Power Cleans

3 Elbow Rotations (each)

5 Low Hang Power Cleans

5 Good Mornings

*Position work of the Hang Clean (ie. High Hang and Low Hang)

Weightlifting

Hang Power Clean (Find day’s heavy TNG double)

Spend 10 minutes working on Hang Power Cleans. Time can be used on technique/speed or working up to a Heavy Double (Touch N Go – no drop and reset)

Metcon

Undertow (CFNE) (Time)

5 Rounds:

20 Wall Balls (20/14)

30 Double Unders

9 Hang Power Cleans (Rx+ 135/95, Rx 115/80)

Mobility

Foam roll the legs and smash the upper back (shoulders/traps)

then hold…

Pigeon for :30 sec each leg

Couch for :30 sec each leg

Wall Straddle for 1:00 min

Puppy Dog Pose on Box for :30 sec

Thread the Needle for :30 sec each arm