CrossFit Coal – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS (W/ Empty Barbell) (5:00 Cap)
5 Slow Good Mornings
10 Behind the Neck Alt. Elbow Punches
5 Back Rack Squat Jumps
5 Broad Jumps (No Barbell)
Strength
Hang Power Clean (3-3-3-3)
*Start Moderate and build to Mod-Heavy.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
50 Hang Power Cleans (155/105)|(115/75)
100 Up-Downs
1200m Run
*Complete in any order and break into reps or sets as needed.
(Score is Time)
KG BB: (70/55)|(50/35)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
100 Hang Power Cleans (155/105)|(115/75)
150 Up-Downs
1200m Run
*Reps and movements can be completed in any order. P1 works while P2 Rests on HPC and Up-Down. Switch as needed. All running is performed together.
(Score is Time)
KG BB: (70/55)|(50/35)