Strength
Glute Bridge
3xME @ 60% 1 RM Squat
Workout
21-15-9
Hang Power Clean (135/95)
Burpee box Jump (24/20)
*Last week of our ‘fun stuff’ for strength, and we’re starting off the week with some work on the backsides. Peaches be lookin’ GOOD for the summer! Adding some more weight this week, as we’ve increased each week from 40-50-60% – but still trying to keep reps around 15 per round.
Cap off the hour with a little couplet with quite a bit of hip extension. We’ve got some mod-heavy hang power cleans with some burpee box jumps. That set of 21 is a killer, so get through that and you’ll be fine. Try not to scale the weight *too* much if you have to since we want there to be some weight on the bar. And on the box jumps, no need to go to the other side – not box jump OVER.
And as a reminder or as a note to members new to CrossFit, the ‘long hand’ version of this workout is as follows.
For time
21 Hang power cleans
21 Burpee box jumps
15 Hang power cleans
15 Burpee box jumps
9 Hang power cleans
9 Burpee box jumps