Mid Cities Hustle – Strength & Conditioning – CrossFit
Warm-up (No Measure)
(down and back each movement)
Hang Power Clean (Sets of 3 )
Build to the heaviest 3, working good form. Score your heaviest set of 3.
Hang power clean is about quick and fast movements. Move fast and lift heavy.
5RM Front Squat
find a 5 rep max
Always use atleast 3 good warm up sets increasing weight and lowering reps each time.
3 rounds for time of:
25 thrusters (empty barbell)
15 barbell on the rack supine rows (like a ring row just using barbell)
♀ 35 lb. ♂ 45 lb.
barbell for rows should be positioned so youre looking up at the ceiling and pulling your chest to the barbell with your body flat.