CrossFit Thursday

Strength High-Hang Clean (5x3@>75% of 1RM clean) -1 second pause in bottom of clean - Get comfortable in the bottom of squat

-Attempt slightly more load than last clean session - Max out this session

-Quadruped Hip Rocks x 5/leg between working sets Metcon (AMRAP - Rounds and Reps) PARTNER WORKOUT

20 minute partner AMRAP:

50 box jumps (24/20)

50 toes to bars

100 dumbbell step-ups (total, 50 / leg)

50 calorie row


RX Dumbbell weight: 45/30

**Weight for dumbbells should be moderate to heavy

**Split reps evenly between partners

**Only 1 partner works at a time Extra Work a: Ring Pull Up (3x3-5) -explosive from flexed hang

-Maintain hollow position

- Self spot with feet or add load as needed


b: Press to handstand (2-4 reps) -Mod with ball if needed


c: Snatch Balance (3x3) -pause in power


#workoutoftheday