Thursday – 160107

Coach Rob (with myself cheesin’ in the background)

The Hang Power Clean finishes at full hip and knee extension with elbows clearly in front of the barbell. While I am a proponent of the reverse grip, hip thrusting bicep curl, (which is basically what an unfinished HPC is), it is not what is called for in today’s workout.

N.B. – 50 Super Special Bonus Points to identify the athlete developing his wrist mobility in the photo above.


Spealler Warmup
CrossFit Warmup


Back Squat
6×6 @ 70%



“Bad Boy Boogie”


2,000 Meter Row
50 Pistols
30 Hang Power Cleans (155/105)

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