Wednesday – 3/27/2019

CFD – CrossFit


Power Clean

10 min to work on Power Clean Technique

-2 min of hang shrug + hang high pull

-2 min of high hang power clean

-2 min of low hang power clean

-4 min of Power Clean (building to weight you want to use today)

*Try to get a couple sets in each section for about 3-5 reps per set


Metcon (4 Rounds for time)

Every 7 min for 4 Rounds

400m Run

30 Wall Balls 20#/14#

10 Power Clean 185#/135#
Goal: <5 min per round
*Record times for each round

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