9/13/2019 - CROSSFIT WORKOUT 2
Score Type:: AMRAP
6 SETS (1:30 ON / :30 OFF)
3 Hang Power Clean (155/105) performance|(115/75) fitness
2 Front Squat
1 Hang Squat Clean
12 Toe to Bar (performance) I Knees 2 Chest (fitness)
Max Barbell Front Rack Hold
*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.
Score = Barbell Front Rack Hold Time
REPS, LOADING, VOLUME...
Barbell - Weight should be “DT” weight. Think moderate weight when fresh, but will feel very heavy towards the end of the workout. Quick cycling is the goal.
Toes to Bar - Should be completed in 1-2 sets. Scale volume to 6, 8, or 10 to allow this.
Hang Power/Squat Clean - Deadlifts or Back Squats can be substituted if shoulder injury limits these movements. Front Squat - Stick with Hang Power Clean or Hang Muscle Clean if cannot squat.
Toes to Bar - Hanging knee raises or Toes to “as high as possible”. If cannot hang, lying V-ups can be substituted.
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