6×3 Hang Clean

Posted: December 4, 2012 in Uncategorized

ATTENTION MEMBERS:

This weekend all of the coaches are going to get some continued education in the field, so we can continue to provide the highest level of coaching to our members. We are attending the Mid-Atlantic USA Weightlifting Coaches Retreat on Saturday December 8th at York Barbell, in York PA.

Unfortunately, we will have to reschedule Saturdays classes for Sunday, December 9th. Open gym will be cancelled on Sunday from 9-11, instead we will hold CrossFit Classes from 9-10am and 10-11am. Please sign up on mindbody for these classes, we may condense classes if enrollment is low. We appreciate you guys being flexible. Thank you.

Strength:

3-3-3-3-3-3 Hang Clean

Conditioning:

Five rounds for time of:
50 Double-unders (x3 for singles)
10 Push jerk (155/85)
Rest 1 minute

Core:

30 ab mat sit-ups, 30 grapler twist

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