CrossFit – Fri, Oct 20
Crossfit Cle – CrossFit
Jump high and lift heavy!
Warm-up
5 burpee
Jog down back pedal back
10 spiderman burpee
Jog down back pedal back
10 squat and reach
10 situp and reach
10 updog windmill
5 snow angel
30 second supinated grip hang
5 90/90 raise and press
15 pvc passthrough
5 long hold good morning
10 around the world
5 down and finish
5 high hang clean
5 push jerk
5 split jerk
3 reps of the complex
5 minutes for front rack and other mobility
MetCon
MetCon (AMRAP – Reps)
30 minutes alternating OTM:
5-10 pushup + 5-10 V-up (Both sets should be done unbroken each round in <30 seconds)
10 box over (High box. Complete in <40 seconds)
Clean and jerk + Hang clean and jerk
*The first 2 minutes are meant to accelerate your heart rate and make the lifting complex in the 3rd minute more difficult. Start the complex around 50% of your 1RM clean and jerk and build to a heavy finish. Remember that these types of workouts get much more difficult in the final 3-4 rounds.
Score total pushups, V-ups and box overs. Note your box height.
Clean and Jerk Complex (10 x clean and jerk + Hang clean and jerk)
Perform as an unbroken complex.