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Monday Basics 2.11.19

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CrossFitLincoln – Basics

A: Hang Clean (3,3,3,3,3)

Use 9 minutes to practice Hang Clean Technique

*Perform at least 5 sets of 3 building to a safe but challenging weight practicing technique

Points of Performance:

1. Chest up

2. Back Flat

3. Heels on the floor

4. Hips open

5. Explode!

B: Metcon (AMRAP – Reps)

On a 7 min clock:

3-6-9-12 reps of:

Power Cleans

Burpees

With any remaining time max rep single-unders

Score = total single-unders

Men = 115-185#

Women = 85-125#