CrossFit – Mon, Apr 17
Crossfit Cle – CrossFit
Happy birthday Coach Cam! Let’s grab some weight and celebrate!
Warm-up
3 minutes of ring row”Cindy”
5 ring row
10 pushup
15 air squat
10 banded good morning
15 pvc passthrough
10 banded crossover/open5R/5L
10 Samson’s stretch
10 Alternating pigeon
Weightlifting
7 supersets on a 3 minute clock:
3×5, 4×3 deadlift 60-85%
Single set of strict pullup
Single set of strict chinup
*Perform the pullups and chinups in equal numbers setting a volume that you can repeat for 7 rounds.
**Deadlift repeats from March 6th.
Deadlift (3×5, 4×3 deadlift 60-85% hold weight for final 2 sets)
*Deadlift repeats from march 6th.
Pull-ups (7 unbroken sets)
Pick a small number as you will be following it with the same in Chin-ups
Chin-up (7 unbroken sets)
Match the number of pullups that you did.
MetCon
MetCon (Time)
For time: *16 minute cap
32/26 calorie erg
32 box hop 30/24″
32 power clean 185/125#
32 burpee pullup
32/26 calorie erg