CrossFit – Fri, Mar 17
Crossfit Cle – CrossFit
Happy St Patrick’s Day! We will only have classes at 5:30 and 6:30am, but from 8:00am – 4:00pm we will have the new space (1200 East 49th) open for you all to come and see!
Warm-up
2 rounds:
5 banded good morning
10 pushup
10squat jump
2 rounds
15 pvc passthrough
30 second hang
5 snow angel
10 press in snatch PVC/barbell (Stay light, these are very tough)
2 minute banded lat stretch or keg stretch
Burgener warmup PVC or barbell
5 reps each:
Down and finish
Highpull
High hang muscle snatch
Snatch drop
Hang power snatch
Low hang snatch
Weightlifting
6 supersets on a 3 minute clock:
Snatch complex:
Hang power snatch
Low hang power snatch
Hang snatch
Low hang snatch
5 single leg Romanian deadlift (set of kettlebells or dumbbells)
*Work with snatch weights that allow you to improve technique before getting heavy. Suggested 50-65%.
Snatch Complex
Hang power snatch
Low hang power snatch
Hang snatch
Low hang snatch
*Work with snatch weights that allow you to improve technique before getting heavy. Suggested 50-65%.
Single Leg Romanian Deadlift (6x5R/5L)
Use a set of dumbbells or kettlebells
MetCon
40 on, 20 off. The Tabata’s terrible cousin! Work efficiently and rely on those 20 seconds of rests!
MetCon (Time)
2 rounds for time on a 40/20 timer:
40 wallball shot 20/14# to 10/9′
30 pullup
20 deadlift 225/155#