CrossFit – Mon, Apr 17

Crossfit Cle – CrossFit

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