WOD

Friday 210430

Boise CrossFit – CrossFit

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Weightlifting

Power clean + Hang squat clean ((1+1)x5-4-3-2)

How to approach the lifts

These should be unbroken… all touch and go from one movement to the next.

Move up in weight each round.

Rest as needed in between sets.

Record each set in notes, heaviest in score.

Example Sets

Set 1:

1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean

-rest 2 minutes-

Set 2:

1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean

-rest 2 minutes-

Set 3:

1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean

-rest 2 minutes-

Set 4:

1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

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