9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 12/6/17

December 05, 2017

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit

Hang Power Clean (Heavy set of 3)

Metcon

Metcon (Time)

3 Rounds:

20 Hang Power Cleans (95/65)

20 Front Squats (95/65)

20 Push Press (95/65)
Two part workout today, starting with a heavy set of 3 of hang power cleans and finishing with a barbell only conditioning piece. When we go heavy, the goal is for athletes to challenge themselves on the weight while moving exceptionally well. In the conditioning section, the weight on the barbell should be something that athletes could complete each movement unbroken if they needed to separately. Strength should not be the limiting factor today

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