Double Whammy

Iron Grip CrossFit – CrossFit

The hang power clean. A terrific exercise for those looking to develop their explosive hip extension capacity.
https://www.youtube.com/watch?v=_iUFG1-H7d0
https://www.youtube.com/watch?v=4GMiNI504iE

Warm-up

Warm-up (No Measure)

3 Rounds

Wallball Ladder

20 meter bear crawl

Skill

For time:

Accumulate 1 minute each of:

Hollow hold

L-sit

Metcon

You have a 10 minute window to complete each part of the workout. There is no rest between each 10 minute period. The only rest is what time you have left when you finish.

A: Metcon (Time)

For time:

21-15-9 reps of:

Burpees

Hang power cleans @ 115/85
10 minute window to complete

Rx+ =

135/95

B: Metcon (Time)

For time:

21-15-9 reps of:

Wallballs @ 10/9′ w 20/14#

KB swings @ 53/35
10 minute window to complete

Rx+ = 24# Wallball

70/53# KB

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