5
Oct
CrossFit – Fri, Oct 6
Crossfit Cle – CrossFit
It’ll just about knock your socks off!
Warm-up
3 minutes of “Cindy”:
5 pullup
10 pushup
15 air squat
5 yoga inchworm
20 90/90 hip switch
10 I raise
1 minute banded hamstring lockout
5 snow angels
1 minute banded lat stretch R/L
10 pvc passthrough
5 down and finish
5 high pull
5 high hang clean
5 split jerk
5 clean and jerk
5 around the world each way
MetCon
MetCon (2 Rounds for reps)
30 minutes alternating OTM:
1 clean and jerk 60-90% of your 1RM. Work your way up through the rounds.
30 seconds of lateral burpee over barbell
30 seconds of double under
Scored as burpees (round 1), double under (round 2), clean and jerk scored below.
Clean and Jerk (10×1 clean and jerk)
Score heaviest lift/sets