CrossFit – Fri, Jun 2
Crossfit Cle – CrossFit
Warm-up
High knees down
Butt kicks back
Lateral shuffle both ways
Lunge and twist
Stiff leg bear crawl
15 PVC passthrough
10 Cossack’s squat
5 good morning
10 passthrough or around the world
3 down and finish
3 high pull
5 hang power clean
5 front squat
10 split jerk
3 reps of the whole complex (hang power clean, front squat, split jerk)
1 minute of cranky elbows
30 second hang from pullup bar
Weightlifting
10 rounds on a 90 second clock:
Clean and jerk complex:
Hang power clean
Front squat
Split jerk
*Start at 50% of your clean and jerk max and ascend to a heavy finish.
Clean and Jerk Complex (Hang power clean
Front squat
Split jerk)
Perform as an unbroken complex.
Start at 50% of your clean and jerk max and ascend to a heavy finish.
MetCon
It’s twice the death by! Put your bars close together and stay alive as long as you can.
Wrong! Don’t Score Here! (2 Rounds for weight)
Perform 1 rep of both movements on minute one. Minute 2 do 2 reps each. Minute 3 do 3 each… until you fail to complete the total # of reps in the given minute. Score is # of minutes completed + # of reps in the round that you didn’t complete.
1 deadlift 50% of DL 1RM
1 pullup
*Rx+ for chest to bar pullups.
Deadlift and Pullup Death (AMRAP – Rounds and Reps)
Perform 1 rep of both movements on minute one. Minute 2 do 2 reps each. Minute 3 do 3 each… until you fail to complete the total # of reps in the given minute. Score is # of minutes completed + # of reps in the round that you didn’t complete.
1 deadlift 50% of DL 1RM
1 pullup
*Rx+ for chest to bar pullups.