7
Sep
CrossFit – Fri, Sep 8
Crossfit Cle – CrossFit
Hope those shoulders stack up!
Warm-up
3 minutes of strict “Cindy”:
5 pullup
10 pushup
15 air squat
10 pvc passthrough
10 k-squat
30 supinated grip second hang from pullup bar
20 90/90 hip switch
5 around the world each way in an active squat
5 reps each with a pvc pipe:
Down and finish
High pull
Hang muscle clean
Front squat
Low hang clean
30 second staff stretch R/L
10 passthrough
2 minutes of front rack mobility
Weightlifting
20 minutes to establish:
Clean (1RM)
MetCon
Part 1 (AMRAP – Rounds and Reps)
5 minute AMRAP:
5 pullup
20 second front rack hold 50% of your 1RM clean
5 toes to bar
20 second overhead hold
4 seconds of hold is worth 1 rep. Thus a completed hold is scored as 5 reps.
Part 2 (AMRAP – Reps)
At 7 minutes on the clock:
3 minute AMRAP:
Wallball shot 20/14# to 10/9′