CrossFit – Fri, Jul 7

Crossfit Cle – CrossFit

Warm-up

400m run

10 squat and reach

15 pvc passthrough

10 good morning

10 Spiderman to pigeon

5 footwork drop

10 scap pullup

20 elephant trunk

5 tall split jerk

10 kip

2 minutes of front rack mobility

Weightlifting

5 supersets on a 3 minute clock

10 tall split jerk 25-35% of your split jerk max

10 good morning (same weight as tall jerk)

Tall Split Jerk (5×10)

No dip or drive. Focus on speed on feet and arms.
25-35% of your split jerk max

Good Mornings (5×10)

Same weight as your tall jerks

WOD

Metcon (Time)

For time:

21-15-9

400m run

Overhead squat 115/80#

Toes to bar