27
Aug
CrossFit – Mon, Aug 28
Crossfit Cle – CrossFit
Barbells and bodies on the move!
Warm-up
2 minute erg/400m run
10 spiderman burpee
10 Samson’s stretch
15 pvc passthrough
10 good morning
10 strict press in split jerk catch postion
5 reps each:
Dip and hold 3 sec
Push press
Tall split jerk (from forehead)
Split jerk
Mobility:
10 minutes to loosen front rack, overhead and hip flexors so you can lift more weight!
Weightlifting
20 minutes to establish a 1RM
Split Jerk (Build to a 1RM)
MetCon
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups