Hang Tough

V3 CrossFit – CrossFit

View Public Whiteboard

Strict HSPU

2 Rounds:

Minute 1 – 45% of Max Strict HSPU

Minute 2 – 40% of Max Strict HSPU

Minute 3 – 40% of Max Strict HSPU

Minute 4 – 35% of Max Strict HSPU

Minute 5 – Rest

Warm-up (No Measure)

500 Meter Light Row into…

3 Rounds:

10 Hollow Rocks

10 Superman Rocks

5-4-3-2-1:

Spiderman and Reach, each leg

Inchworms

Barbell Warmup

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Strict Pull Ups

Establish a max set of strict pull-ups.

Metcon (AMRAP – Rounds and Reps)

“Hang Tough” Part #1

AMRAP 4:

27 Hang Power Cleans (115/80)

27 Wallballs (20/14)

27 Calorie Row

Rest 4:00

Metcon (AMRAP – Rounds and Reps)

“Hang Tough” Part #2

AMRAP 4:

21 Hang Power Cleans (115/80)

21 Wallballs (20/14)

21 Calorie Row

Rest 4:00

Metcon (AMRAP – Rounds and Reps)

“Hang Tough” Part #3

AMRAP 4:

15 Hang Power Cleans (115/80)

15 Wallballs (20/14)

15 Calorie Row

Advertisements