CrossFit – Fri, Aug 18

17
Aug

CrossFit – Fri, Aug 18

Crossfit Cle – CrossFit


Technique, technique, technique!

Warm-up

2 minute erg

10 sumo foldover

15 pvc passthrough

10 lunge and twist

5 I-T-Y raise

10 situp and reach

10 catch position strict press

5 Snow angel

10 spiderman

10 push press

5 90/90 raise and press

Split jerk walk through

Weightlifting

7 supersets on a 3 minute clock:

Split Jerk (7x complex)

Split Jerk:

1 with 2 second pause in the dip

1 with 2 second pause in the catch

2 regular

Band Pull Apart (7×7)

MetCon

MetCon (AMRAP – Rounds and Reps)

10 minute AMRAP:

40m farmers carry kettlebells or dumbbells

30 kettlebell swing

20 goblet lunge

**Rx for this workout is 1/3 bodyweight each hand on the farmer’s carry and 1/3 bodyweight for swings and lunges.