3
Aug
CrossFit – Fri, Aug 4
Crossfit Cle – CrossFit
Keep an eye on the clock. Gotta get all those reps in!
Warm-up
400m run or 2 minute erg
10 scap pullup
5 I-T-Y raise
10 spiderman
10 kip
5 snow angel
10 situp and reach
15 pvc passthrough
10 overhead squat
5 around the world each way
5 reps each:
Down and finish
High pull
High hang muscle clean
Hang power clean
Thruster
Cluster
2 minute olympic wall squat
1 minute R/L banded lat stretch
MetCon
You got three parts to tangle with today.
Part 1 (AMRAP – Rounds and Reps)
11 minute AMRAP:
200m run
15 pullup
15 overhead squat 95/65#
3 minute rest
Part 2 (AMRAP – Rounds and Reps)
7 minute AMRAP:
15 V-up
10 hang power clean 135/95#
3 minute rest
Part 3 (Weight)
5 minutes to find a 1 rep max clean to thruster