2
Feb
CrossFit – Fri, Feb 3
Crossfit Cle – CrossFit
Hip and knee extension at its finest!
Warm-up
2 rounds, 30 second stations:
Alternating lunge
Spiderman/pigeon
K-squat
PVC passthrough/around the world
30 seconds of slappy hugs
5 I-T-Y raise
30 seconds weightless windmill
5 snow angel
30 second supinated grip hang
1 minute cranky elbows stretch
Weightlifting
7 superset rounds on a 3 minute clock:
3 split jerk (build to a very heavy triple)
10 band pull apart, alternating supinated and pronated rounds
Split Jerk (7×3)
Build to a heavy 3 rep for the day.
Band Pull Apart (7×10)
Alternating supinated and pronated rounds.
MetCon
MetCon (Time)
For time:
50/40 calorie erg
30 power snatch 115/80#
50 burpee 6″ touch