Main – CrossFit

Wednesday 19th March 2014


– The athlete MUST stand to full extension with the barbell then take the barbell to the hang position. The barbell should NOT pass below the knee in a hang
– Once you have started the hang power cleans you cannot drop the bar until you have finished the complex

– You can rest in the hang, rack or overhead during the complex

– If you let go/drop the barbell before completing the complex you must start from the beginning

– Spend 10-15 minutes warming up the movements in the workout and making improvements

Metcon (AMRAP – Rounds)

Completed rounds only



5 Rounds for time, of;
AMRAP in 3 minutes at 52.5kg/75kg
– 3 Hang Power Clean
– 3 Shoulder to Overhead
– 3 Back squats

(Rest 3 minutes)

Reduce weight

Only full complete rounds count towards the final score