CrossFit – Fri, Dec 16

Crossfit Cle – CrossFit

Warm-up

2 rounds:

5 pushup

10 air squat

Jog down

Back pedal back

1 minute banded hamstring lockout R/L

1 minute banded lat stretch R/L

Weightlifting

7 supersets on a 3 minute clock:

3 push press start at 70% and build to a very heavy triple for the final 3 rounds

5 single leg Romanian deadlift R/L

Push Press (7×3)

Start at 70% and build to a very heavy triple for the final 3 rounds

Single Leg Romanian Deadlift (7×5 R/L)

Use a moderate weight and work on control and balance. Stiff body, folding at the hip.

MetCon

MetCon (Time)

For time: *15 minute cap

50 wallball shot 20/14# to 10/9′

20 toes to bar

40 wallball shot

20 toes to bar

30 wallball shot

20 toes to bar