20
Aug
CrossFit – Mon, Aug 21
Crossfit Cle – CrossFit
Put ’em on the bar!
Warm-up
2 minute erg or 400m run.
5 yoga inchworm
10 Spiderman to pigeon
15 pvc passthrough
10 K-squat
5 banded Crossover/Open R/L 5 second hold
5 reps each with a PVC:
Down and finish
High pull
Hang muscle clean
Front squat (to just above parallel)
Low hang power clean
Power clean (mid shin)
Around the worlds R/L
5 minutes for your own mobility
Get out barbell and start warming up into your PC.
Weightlifting
20 minutes to build to a 1 RM power clean.
Power Clean (1)
MetCon
MetCon (AMRAP – Reps)
7 minute AMRAP:
7 burpee toes to bar
14 kettlebell swing
*Rx is awarded for keeping your swings unbroken.
**Calculate your score = Reps completed + Kettlebell weight.