Tuesday June 19th

All Strength Day!
Warm up-
5 Minutes Bike
40 Pass Throughs
Quickly review the Strict press.
Review the Hang Clean
0-2 minutes 8 front squats
2-4 Minutes 6 Power position squat clean
4-6 minutes 6 Hang position squat clean

Strength- Strict Press- Add 5 pounds onto the number you have been using the last 4 weeks, use 90 percent of that with the percentages below.
5x 40%, 5X50%, 3×60%, 5×75%, 5×80%, Amrap at 85%

Strength 2- Hang squat clean 3-3-3-3-3-3-3 reps—- this should take the rest of the hour.

If want to get some cardio in please do an all out effort Bike Tabata

Scroll for scaling options.

CrossFit WOD 180604 Tips With Rory McKernan
The Hang Clean

The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.