6/3/2024

Hang Power Clean

5 sets (every 3:00):
10 Hang Power Cleans (Build up to 65% of 1RM Clean)

Himalayas

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
3 Rounds
30 Overhead Squats (95/65)*
30/24 Calorie Air Bike
*Every time you break on the Overhead Squats, complete 10 Box Jump Overs (20)

Independence
3 Rounds
30 Overhead Squats (75/55)*
25/20 Calorie Air Bike
Every time you break on the overhead squats, complete 10 Box Jump Overs (20)

Liberty
3 Rounds
20 Dumbbell Front Squats (light)*
20/16 Calorie Air Bike
Every time you break on the front squats, complete 10 Box Step Ups (20)

  • Target time: 11-13 minutes

  • Time cap: 16 minutes

CrossFit KGB