Nowhere Fast

Jul 29, 2019 | W.O.D.

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

View Public Whiteboard

Hang Clean Pull / Hang Power Clean / Clean Pull / Power Clean

Build to a Heavy Complex:

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean
The purpose of this complex is to work on performing a big shrug and keeping the bar close to your body.

https://www.youtube.com/watch?v=_iUFG1-H7d0 <<https://www.youtube.com/watch?v=KwYJTpQ_x5A <<

Metcon (Time)

For Time:

50 Power Cleans (155/105)

On the Minute: 5 Toes to Bar
https://www.youtube.com/watch?v=KwYJTpQ_x5A&t=6s <<https://www.youtube.com/watch?v=_03pCKOv4l4 <<

Core

3 rounds

Plank jacks x 20

20 sec high to low planks

MB mountain climbers x 30 total