CrossFit – Fri, Jun 9
Crossfit Cle – CrossFit
Unbroken pullups will be key to finishing this one!
Warm-up
2 rounds 30 second stations:
Jumping spiderman
PVC passthrough
Good morning
Overhead squat
10 90/90 hip switches R/L
10 scap pullup
10 bird birddog tuck and press R/L
2x 5 reps kipping up to a pullup
30 second staff stretch R/L
1 minute frog stretch
Review bear complex into overhead squat
Practice and warm up to workout weight
MetCon
Bearly Doable (Time)
11 rounds for time: *19 minute cap
2 bear complex 135/95#
3 overhead squat
5 bar facing burpee
7 pullup
*To be efficient with the barbell, on the second bear complex you need to do the behind the neck jerk with a wide enough grip that you can keep it overhead and do the 3 OHS without dropping the barbell.
Post WOD Accessory
5 supersets on a 3 minute clock:
5 split jerk 20-40% of 1RM (1 second pause in the dip and one second pause in the catch position)
10 good morning (same weight as the split jerk)