http://southhallcrossfit.com/hangin-around/

Hangin Around

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

200m Row

5 Push Up 2 Pike

5 Frog Squats

5 S/L RDL with KB e/s

Review

Snatch

Weightlifting

Hang Power Snatch

EMOM x 11

Min 0-1-2

3 Reps @ 50-60%

Min 3-4-5

2 Reps @ 60-70%

Min 6-7-8-9-10

1 Rep Building in weight

Today is a great day to focus on form (as is every day). Especially since coming from the hang. Make sure to start with shoulders over the bar as you hinge to your hang position. Feel tension through your hamstrings and explode UP making CONTACT at the hips!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15/12 Calorie Row

5 Hang Power Cleans 135/95

12 Toes 2 Bar
Each Round add 10/5lbs

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