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