Technical Tuesday

CrossFit Return – WOD

For those of you that are new to the movement, stick to the Hang power clean. If you have maxed out your clean before then do the complex. The mobility work is just as important as the movement itself so put as much effort into that!


Hang Power Clean (3,3,3,3)

Hit 3 solid reps at a time and focus on catch position and elbows.

Between sets we want you to loosen out your upper back

Those that are good with the HPC:

Build to complex of

1 Clean

1 hang clean

1 front squat

Both Groups between sets:

1. Rack Stretch off the box

2. 3 High Box Jumps


Metcon (AMRAP – Reps)

3 rds

4 mins on 2 min rest

12 Burpee over the bar

9 Cleans 60/40kg

Max Calories

16 mins

*Scale with 12 HPC

Coaches Notes

Part A: Work on timing and catching the bar at the correct height. We dont want you to pull the bar too high. Make sure you are stretching out your rack position and follow the image attached. The box jumps are to really emphasize your hip drive and get those glutes firing!

Part B: Each round is going to get the heart rate going pretty high so compose yourself when you get on the bar! Aim for 60 Sec at least of calories.