12
Oct
CrossFit – Fri, Oct 13
Crossfit Cle – CrossFit
Time to sweat the technique.
Warm-up
5 minutes of strict “Cindy”
5 pullup
10 pushup
15 air squat
15 pvc passthrough
10 Cossack’s squat
10 goodmorning
10 around the world
Burgener warmup:
5 reps each with a PVC pipe
Down and finish
High pull
High hang muscle clean
Front squat
Tall clean
(3 reps) Position pauses + Clean
2 minutes of front rack mobility
Weightlifting
10 sets on a 90 second clock:
Clean Complex (High hang clean
Hang clean
Low hang clean
Clean
*Work 40-60% of your max clean. Work on keeping the bar close and getting under it fast!)
MetCon
MetCon (Time)
3 rounds for time and weight:
21 kettlebell swing (choose your own weight)
15 burpee box hop 24/20″
9 muscle up (bar or ring, scale MU reps or sub 18 dips)
*Attempt to pick a kettlebell that is very difficult but doable to swing unbroken.