28
Sep
CrossFit – Fri, Sep 29
Crossfit Cle – CrossFit
Warm-up
2 rounds on a 30 second station:
Situp and reach
Air squat
Ski hop (over split in mats)
Passthrough/ around the world
10 scap pullup
10 lunge and twist
5 I-T-Y raise
10 kip
2 wall climb with short (<10 second) hold
5 90/90 raise and press
5 reps each with pvc pipe:
Down and finish
Hang clean pull (above knee)
Low hang clean pull (below knee)
Clean pull (mid shin)
Clean (clean pull and a catch)
Weightlifting
7 superset on a 2 minute clock:
Clean Pull (3 at 70-90% of 1RM clean)
Handstand Push-ups (Single set of strict handstand pushup)
MetCon
MetCon (Time)
For time: *15 minute cap
10-9-8-7-6-5-4-3-2-1
Burpee pullup
30 second front rack hold 135/95#
x5 double under or x10 single under
AMRAP scoring (AMRAP – Reps)
If you didn’t complete all the reps in 15 minutes, record the number of reps completed. The workout has 385 total reps for those doing double unders, 660 total reps for those doing single unders.