Hang Loose

V3 CrossFit – CrossFit

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Warm-up (No Measure)

500 Meter Row (slow) into…

3 Rounds:

:20 second Samson Stretch each side

:20 seconds AbMat Sit-Ups

:20 seconds Air Squats

5 Scap Retractions off pull-up bar

Metcon (12 Rounds for weight)

Hang Squat Clean 12:00 EMOM

Minute 1 – 3 Reps @ 50% of 1-Rep CJ

Minute 2 – 3 Reps @ 57% of 1-Rep CJ

Minute 3 – 2 Reps @ 65% of 1-Rep CJ

Minute 4 – 2 Reps @ 70% of 1-Rep CJ

Minute 5 – 1 Rep @ 75% of 1-Rep CJ

Minute 6 – 1 Rep @ 80% of 1-Rep CJ

Minutes 7-12 – 5 additional singles, all on the minute, based off feel. Climb if the weights feel good, or stay at the loading and dial in technique.

Metcon (No Measure)

Barbell Cycling – 6:00 EMOM

Minute 1 – 8 Hang Squat Cleans + 3 Push Jerks (135,95) (95,65)

Minute 2 – 7 Hang Squat Cleans + 4 Push Jerks

Minute 3 – 6 Hang Squat Cleans + 5 Push Jerks

Minute 4 – 5 Hang Squat Cleans + 6 Push Jerks

Minute 5 – 4 Hang Squat Cleans + 7 Push Jerks

Minute 6 – 3 Hang Squat Cleans + 8 Push Jerks

The goal is to hang onto the bar for all repetitions inside the minute.

Metcon (4 Rounds for time)

4 Rounds, On the 4:00:

50 Meter Prowler Push (90/45)

100 Meter Sandbag Run (50/35)

200 Meter Run

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