CrossFit – Fri, Jan 6
Crossfit Cle – CrossFit
Little fun doing some Big complexes!
2 minute erg
5 sumo foldover
10 birddog tuck and press
10 straight leg dead bug
10 pvc passthrough
5 around the world each way
1 minute Banded crossover R/L
1 minute double arm banded lat stretch
1 minute of cranky elbows
5 minutes to review Big Complex
1 hang power clean
2 alternating lunges
And build up to working weight for the MetCon.
A new complex for you all! The Big Complex: 1 Deadlift, 1 Hang power clean, 2 Lunges, 1 Jerk. Smooth and controlled is the name of the game here.
MetCon (AMRAP – Rounds and Reps)
17 minute AMRAP:
2 Big complex 135/95# (Deadlift, Hang power clean, 2 lunges, Jerk)
7 burpee toes to bar
31 double under (62 single under)
*Rx+ for a heavier barbell.
3 rounds, 2:40 rest between rounds:
20 second scissor kick
20 second lemon squeeze
20 second Russian twist (use light weight: 5-25# if possible)
20 second flutter kick
*Ideally this will be completed without any rest. One movement should string right into the next one. If you do rest, pick up the work as soon as possible.