CrossFit – Fri, Jul 28
Crossfit Cle – CrossFit
Shots, shots, shots, shots, shots, shots
Shots, shots, shots, shots, shots
Shots, shots, shots, shots, shots
Everybody!
Warm-up
3 minutes of “Cindy”
5 pullup
10 pushup
15 air squat
30 second supinated grip hang
5 I-T-Y raise
10 good morning
5 90/90 raise and press
10 thruster
15 passthrough
5 dip and hold (2 seconds0
5 push press
5 tall split jerk
5 split jerk
5 minutes for front rack and other mobility.
Weightlifting
7 sets on a 2 minute clock:
2 split jerk build to a heavy triple
Split Jerk (7×2 build to a heavy triple)
MetCon (4 Rounds for time)
4 rounds, each for time on a 5 minute clock:
20 wallball shot 20/14# to 10/9′
10 hang power clean 135/95#
5 wall climb
*Rx+ for 165/115# hang power clean. Ideally rounds will be under 4 minutes, affording you at least 1 minute of rest between rounds. Scale reps as needed to keep 1 minute of rest or more.