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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 4/25/18

April 24, 2018

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

Weightlifting

Hang Squat Clean (Heavy 1)

Metcon

Metcon (AMRAP – Reps)

AMRAP 8:

3 Hang Squat Clean (95/65)

3 Toes to Bar

6 Hang Squat Clean (95/65)

6 Toes to Bar

9 Hang Squat Clean (95/65)

9 Toes to Bar



Up by (3) reps each round
On this “Weightlifting Wednesday”, athletes will begin by building to a heavy single hang squat clean. This is relatively heavy for the day, not a 1RM. The focus here is movement over loading. Within the workout, athletes should choose a weight on the barbell that they are confident they could complete 20+ repetitions unbroken when fresh. If torn between two weights, the lighter is better.

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