30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

HUMP DAY

January 22, 2020

CrossFit Spanish Fort – GROUP FITNESS

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Power Clean + Hang Power Clean (6 Sets Building)

-Or-

Chainsaw DB Rows (6×5 Building)

The power of this movement is in the positional set up. Taking a split stance, place your forearm on your forward thigh. This becomes your bracing point and serves as the foundation for where you will drive your pulling power for the lift. This upper body pulling exercise quickly becomes a bit more full body incorporating your trunk and rotational core muscles. It is one to work heavier with and allow for some “body english” when you are pulling. No need to be super strict about movement here. Just pull that chainsaw cord!
Superset W/ 10 Standing Oblique Crunches

Class WOD

Metcon (Time)

15-12-9

Hang Power Cleans

(95/65)(75/55)

Box Jump Overs

12-9-6

Hang Power Cleans

(135/85)(95/65)

Box Jump Overs

9-6-3

Hang Power Cleans

(155/105)(115/80)

Box Jump Overs

*17min Time Cap*

You can choose to use DB’s for the cleans. If so.. increase weights through the 3 rep schemes

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