Crossfit Cle – CrossFit
5 pushup (hot hands last 2 rounds)
10 situp (and reach last round)
Back pedal back
15 pvc passthrough
10 squat and reach
30 second staff stretch R/L
10 cossack’s squat
5 around the world each way
Burgener style, 3 rep each:
Down and finish
Hang muscle clean
Low hang power clean
1 PVC walkthrough of the weightlifting complex
10 minutes to warm up pullups, do mobility and prep gear for Fran.
Thrusters, 95# / 65#
Starting at 10 minutes on the clock, 10 sets on a 2 minute clock:
Clean and Jerk Complex (Complex:
Perform as an unbroken complex.
*Work with lighter weights (start with your thruster weight) and work on position and timing. If lifts are controlled and accurate, increase weight to a heavy finish.