CrossFit – Fri, Oct 13


CrossFit – Fri, Oct 13

Crossfit Cle – CrossFit

Time to sweat the technique.


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


10 sets on a 90 second clock:

Clean Complex (High hang clean
Hang clean
Low hang clean
*Work 40-60% of your max clean. Work on keeping the bar close and getting under it fast!)


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.