9
Mar
CrossFit – Fri, Mar 10
Crossfit Cle – CrossFit
It’s back! limit those rest and transition quickly!
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.