25
May
CrossFit – Fri, May 26
Crossfit Cle – CrossFit
simple and severe
legs smoldering lungs aflame
again and again
Warm-up
3 minutes of “Cindy”:
5 pullup
10 pushup
15 air squat
10 PVC passthrough
5 K-squat
5 push press
5 around the world R/L
5 push jerk
10passthrough in an active squat
Split jerk Prep:
5 footwork drops
5 tall split jerk
5 split jerk
Weightlifting
20 minutes to establish a 1 RM split jerk
Split Jerk (20 minutes to 1 rep max)
MetCon
Step Up Beat Down (AMRAP – Reps)
14 minutes alternating OTM:
50 seconds of box step ups 20/18″
50 seconds of flutter kicks
*Use loads 45/35# ish. Rucksack, kettlebell, dumbbell, sandbag.
*8-23-22 repeat.