Ben Lomond CrossFit – Group Class
Clean
Every minute, on the minute for 4 minutes:
3 Hang Power Cleans + 3 Hang Cleans @ 40% of 1-RM Clean
Rest 60 seconds
Every minute, on the minute, for 4 minutes:
Hang Power Clean + Hang Cleans @ 60-70%
Followed by…
Every 2 minutes for 8 minutes (4 sets):
Hang Clean + *Low Hang Clean @ 70-80%
*Low hang clean you will go just below your knees. You can hold onto the barbell but if you need to break then that is fine; we are focused on mechanics and not barbell cycling.
Metcon (Time)
Five sets of:
15 Calorie Ski or Row
5 Squat Cleans (155/115 lbs)
Rest 60 seconds between each round
Followed by…
Three sets of:
12 Power Cleans (135/95 lbs)
9 Bar Facing Burpees
150′ Shuttle Run (30′ Increments)
Rest 60 seconds between each round
Optional Finisher
Three sets of:
Banded Monster Walk (Lateral) x 50-feet each direction
Rest 30 seconds
Wall Sit x 60 seconds
Rest 30 seconds
Prone Plank Hold x 60-90 seconds (add weight if you’d like)
Rest as needed
Ben Lomond CrossFit 