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Friday July 27th

26
Jul

Friday July 27th

Warm up-
6 Minute partner row, switch every minute.. go fast!
30 Overhead squat therapy squats, use the rig if you have to.
https://www.youtube.com/watch?v=1X-MLCHNwEU

Grab a bar- Its back squat time! 20 reps, 5 pounds heavier than you did last time, you have 12 minutes to finish

30 minutes after the hour-
Review the Hang Squat Clean
Take 10 Minutes to build up to your working weight for the wod-

 

Wod- 40 afrer the hour
12-9-6 reps for time of:
Hang squat cleans
Burpee bar muscle-ups

Men: 165 lb.
Women: 115 lb.

Scroll for scaling options.
Post time to comments.


Related:
CrossFit WOD 180123 Tips With Rory McKernan
The Hang Clean


Scaling
This workout is a sprint. Pick a load for the clean that allows you to perform multiple reps, and a burpee muscle-up option you can cycle quickly. If you are unsure of loading or modifications, select lighter and easier options and go faster.

Intermediate Option
12-9-6 reps for time of:
Hang squat cleans
Burpee chest-to-bar pull-ups

Men: 125 lb.
Women: 85 lb.

Beginner Option
12-9-6 reps for time of:
Hang squat cleans
Burpees

Men: 65 lb.
Women: 45 lb.

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