BayWay CrossFit – CrossFit

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Weightlifting

Hang Power Clean (3×3)

FOR LOAD

3×3*

Hang Power Clean

*Goal is heavier than the final set of loading in the workout.

(Score is Weight)

Metcon

Metcon (Time)

FOR TIME*

15-12-9

Hang Power Clean 95/65 – 65/45

Box Jump 24/20

into…

12-9-6

Hang Power Clean 135/95 – 95/65

Box Jump 30/24

into…

9-6-3

Hang Power Clean 185/125 – 135/95

Box Jump 36/27

*Goal is three increasing heights for the Box Jump.