23
Apr
CrossFit – Mon, Apr 24
Crossfit Cle – CrossFit
Gotta relax and have fun when the hard work is done!
Warm-up
2 minute erg
10 sumo foldover
10 squat and reach
15 pvc passthrough
5 Crossover snow angel
10 scap pullup
10 Cossack’s squats
30 seconds of slap hugs
5 Y raise + Overhead squat
10 kips
30 seconds of big arm circles
5 around the world each way
5 slow overhead squat
3 minutes for your own shoulder and squat mobility
Weightlifting
7 supersets on a 3 minute clock:
3×4, 4×2 overhead squat
Negative + pullup + negative
Overhead Squat (3×4, 4×2 build from 60-85% of your 1RM)
Pull-ups (7x tempo complex:
Negative + pullup + negative)
*Start each one at the top and try to keep your hollow while working 3-5 second tempo.
MetCon
MetCon (Time)
3 rounds for time: *10 minute cap
50 double under (100 single under)
30 kettlebell swing 53/35#
15 toes to bar