CrossFit – Fri, Feb 3

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