CrossFit – Fri, Mar 10

Crossfit Cle – CrossFit

Warm-up

3 minutes of strict “Cindy”:

5 pullup/ring row

10 pushup

15 air squat

15 pvc passthrough

10 Cossack’s squat

5 good morning (long hold)

30 second staff stretch

5 around the world each way in an active squat

1 minute couch stretch R/L

MetCon

Proper Toss Around (Time)

For time:

21-15-9

Pullup

Wallball shot 20/14# to 10/9′

25m bear crawl

25m walking lunge

*Rx+ for chest to bar pullup and Medball overhead for the walking lunge.
9-23-23 repeat.

Weightlifting

5 rounds on a 3 minute clock:

Snatch complex:

2 snatch deadlift

Snatch pull

Power snatch

5-15 GHD situp (weighted if possible)

3 prone swimmers or snow angels

Snatch Complex (Snatch complex:
2 snatch deadlift
Snatch pull
Power snatch)

Workup from 50% of your 1rm power snatch. Build to a fairly heavy finish.

GHD Sit-ups (5-15)

GHD situp (weighted if possible.