A) Hang Clean + Jerk – build to heavy 2 – rest 90s
B) Clean Pull – 3×4 @ 110% Clean – rest 90s
C) Back Squat – Tempo 30X0 5×1 -build each set (STICK TO TEMPO)– rest 90s
D) Tabata Slamball (12/9kg)
CrossFit Workout Hang Clean & Jerk
August 31, 2012 By 1 Comment
2 Big Blocks + 3 Rds 30 DU’s/10 push ups
Hang cleans 40,45,50,52.5, 52.5 (focussing on technique – thanks PJ for coaching)
Tempo Back Squats – 70,75, 77.5,80,82.5
Tabata Slam Ball (alternate between 6kg and 12kg – 9kg broken) – Did 14′s for the 4 sets of 6kg and 10′s for the 4 sets of 12