CrossFit – Fri, Sep 22


CrossFit – Fri, Sep 22

Crossfit Cle – CrossFit


3 rounds:

5 pushup (hot hands last 2 rounds)

10 situp (and reach last round)

Jog down

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

10 thruster

Burgener style, 3 rep each:

Down and finish

High pull

Hang muscle clean

Low hang power clean

Hang clean

Push jerk

Split jerk

1 PVC walkthrough of the weightlifting complex

10 minutes to warm up pullups, do mobility and prep gear for Fran.


Fran (Time)

Thrusters, 95# / 65#


Starting at 10 minutes on the clock, 10 sets on a 2 minute clock:

Clean and Jerk Complex (Complex:
Power clean
Push jerk
Hang clean
Split jerk)

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.