CrossFit – Fri, Nov 4
Crossfit Cle – CrossFit
Carrying heavy things long distances quickly, certain to get that heart pumping!
10 Cossack’s squat
10 Samson’s stretch
15 pvc passthrough
10 good morning
5 reps each with a PVC pipe:
Down and finish
High hang muscle clean
Front squat to just above parallel
Dip and hold (front rack)
Hang power clean
Get a barbell out and set to the side for later.
Test out dumbbell carry and set of for MetCon.
Lots of core strength required to travel with a dumbbell overhead and one down by your side. Make sure you keep your core engaged while you breathe and walk!
MetCon (AMRAP – Rounds and Reps)
15 minute AMRAP:
30 air squat
50m high/low carry 50/35# dumbbell set
*Rx+ for GHD situps.
Starts at 15 minutes OTC when the MetCon ends and you must have begun your final attempt before 30:00 on the clock for the attempt to count.
Clean and Jerk Complex (15 minutes to build to a max for the complex:
2 hang power clean
Perform as an unbroken complex.