13
Jul
CrossFit – Fri, Jul 14
Crossfit Cle – CrossFit
Gotta have those legs involved if you want to move the big weights!
Warm-up
400m run
15 pvc passthrough
10 K-squat
10 Spiderman and reach
10 situp and reach
10 weightless windmill
10 push press
5 around the world each way
10 thruster
10 pvc passthrough in a squat
5 minutes for front rack, overhead and personal mobillity
Weightlifting
10 sets on a 90 second clock:
3 push press 50-65% of your split jerk 1RM
*Build up weight in the first 5 rounds then hold for the final 5.
Push Press (10×3 on a 90 second clock)
Build up weight in the first 5 rounds then hold for the final 5.
MetCon
Metcon (Time)
3 rounds for time:
400m run
25 wallball shot 20/14# to 10/9′
20 V-up