CrossFit – Fri, Mar 31
Crossfit Cle – CrossFit
do you hear the call
barbells banging as they fall
can you lift them all
Warm-up
Weightlifting
15 minutes to build to a complex max:
Power clean
Hang power clean
5 front squat
Power Clean Complex (15 minutes to build to a complex max:
Power clean
Hang power clean
5 front squat
)
Perform lifts as detailed
Warm up and work for techniquethe first 10 minutes. lift only 2-3times in the final 5 minutes and go heavy!
MetCon
MetCon (Time)
**Friday – March 31st**
do you hear the call
barbells banging as they fall
can you lift them all
Weightlifting:
15 minutes to build to a complex max:
Power clean
Hang power clean
5 front squat
MetCon:
For time:
12-9-6-3
Power clean and jerk 115, 135, 155, 175/80, 95, 105, 115#
Lateral burpee over barbell
*This workout should be quick! Use weights that you would be capable of doing each weight unbroken in a single effort when fresh. When under duress in the workout, try to keep quick, small sets or very fast singles.