July 8, 2019
July 10, 2019


CrossFit NCS – BEST


Alternating OTM x 10 (5 Rounds):

Odd – 200m Row

Even – Primer movement (see below)

Round #1 – 20 Banded Good Mornings – Video

Round #2 – 16 GHD Sit-Ups

Round #3 – 12 Suitcase Deadlifts (6/side) – Video

Round #4 – 8 Scap Retractions – Video

Round #5 – 4 Deadlifts, 4 Hang Muscle Cleans, 4 Hang Power Cleans

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Hang Power Cleans

Metcon (Weight)

On the 1:30 x 5 Sets:

1 Hang Clean Pull

1 Hang Clean High Pull

2 Hang Power Cleans

Set #1 – 50% of 1RM Clean

Set #2 – 55% of 1RM Clean

Sets #3+4+5 – 60% of 1RM Clean
Hang Clean Pull

This movement is a long arm throughout. With a big shrug at the top of the rep along with triple extension of the lower body, we are purely looking to find our speed through the middle.

Hang Clean High Pull

This movement builds upon the clean pull, and now finishes with a bending of the elbows. With elbows coming high to the outside, our aim here is to train our timing of the bend as well as the bar path. “Hide your knuckles” is a cue that can be helpful for keeping the bar close. Rotate the knuckles forward over the bar towards the ground which will help us find a better scarecrow position.

In terms of height, we are looking to bring the bar to about heart level. Any higher, and it can become an artificial feeling that we do not want to ingrain. Let the bar rise from the extension, and let gravity take it right back down to the hang (don’t fight the negative).

After these two movements, we can drop the bar if we feel we would benefit. To finish the set, 2 hang power cleans to confirm the bar path and movement. Weights are intended to stay on the moderate side.

Water Break (AMRAP – Reps)


27 Hang Power Cleans (95/65)

27 Burpees over bar

27/21 Calorie Row

Rest 4 Minutes


21 Hang Power Cleans (115/85)

21 Burpees over bar

21/15 Calorie Row

Rest 4 Minutes


15 Hang Power Cleans (135/95)

15 Burpees over bar

15/12 Calorie Row

Total reps from all AMRAPs will be score.