Monday Workout: Hang Power Clean, AMRAP DL, HPC, Burpee

Wednesday is Bring A Friend Day! Bring a friend to any class on the schedule for a fun team workout. Please register for classes in advance (this applies to everyone working out this day) on our Front Desk site HERE

crossfit-charlottesville_0582

STRENGTH

Hang Power Clean, Build to a heavy Single in 10-15 Minutes

WOD

Level 1

AMRAP 10:

  • Deadlift (75/45) x 3
  • Hang Power Clean (75/45) x 3
  • Burpee x 3
  • Deadlift x 6
  • Hang Power Clean x 6
  • Burpee x 6
  • DL x 9
  • HPC x 9
  • Burpee x 9
  • and so on…

Level 2

AMRAP 10:

  • Deadlift (135/95) x 3
  • Hang Power Clean (135/95) x 3
  • Burpee over the Bar x 3
  • Deadlift x 6
  • Hang Power Clean x 6
  • Burpee Over the Bar x 6
  • DL x 9
  • HPC x 9
  • Bar Burpee x 9
  • and so on…

Notes: Continue to add 3 reps each round until time is up.  Record the set you complete plus any additional reps.

CASH OUT

  • L-Hang or L-Sit – accumulate 2 minutes on your own

*Scale as needed (i.e. accumulate 1 minute or bent knee/one leg bent, etc.)

ANNOUNCEMENTS

See our Facebook Events page for up-to-date info on what’s going on!

8 Comments on “Monday Workout: Hang Power Clean, AMRAP DL, HPC, Burpee

  1. 115#
    WOD- not sure but somewhere between 12-15+ as I got out of order….

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s