Workout 4.13.17

Nickname: HANG on to the ladder

Cloud 9 CrossFit – CrossFit

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Quick review of hang snatch and hang clean

Review rules

Review scaling options


Metcon (Weight)

Every 1:30 for as many rounds as possible.

Hang snatch


Hang clean
Start the snatch at the first barbell. Then every 1:30 move up to the next barbell. Continue until failure. THEN start back at the beginning for the hang clean ladder. Add your largest snatch and clean together for a total score.

Scaled: hang clean and deadlift (1,2,3, or 4 reps every 1:30…ask a coach but make it challenging)


Metcon (No Measure)

Three rounds

20 GHD sit-ups


Feature Video

Cloud 9 Teen Camp