Candice digging that Bike.
Pic: Angela Clancy.

WoD - "Those Legs Tho"

[A]: Every 90 Seconds For 15 Mins (10 Rounds)

Complete :

1 Power Clean + 1 Hang Squat Clean + 1 Hi-Hang Squat Clean

[B]: Assault Bike Conditioning:

[B1]: 1 Minute MAX Assault Bike Calories

[B2]: Surprise! 🙂

Getting some solid lifting in today. If you are moving it well add load each round. If it didn't feel good, or it didn't look good enough to your Coach then repeat the load or lower the load.
Working barbell complexes offers up so much take-away value. You get the exposure to holding onto to a heavy bar without letting it go. You also get to work at sub-maximal loading as doing 3 reps in a row of a technical move will naturally have you lifting less than if you were to say just hit a heavy power clean single. Moving the sub-max loading then allows you to move the weight really technically well hitting all the relevant positions along the way.
Don't feel like you've had your "CrossFitness" swept away from under you. Add up all the reps you will hit over the 15 minutes and it soon adds up.
On the 2 hang cleans we want the first rep 1" above your knees (lo-hang), & the 2nd rep done with the bar at the pockets (hi-hang). The hi-hang will likely be your limiting factor with loading. Be sure to pill UNDER hard & fast!
Have fun on the Bikes after. Hit the 1 min test as hard as possible. Enjoy the "Surprise" that goes after.
Hold the standards. Form is priority as always.
Scale As needed.

Post LOADS from the 'mom' & post your BIKE results to Beyond The Whiteboard.

WOD