CrossFit – Mon, Dec 19


CrossFit – Mon, Dec 19

Crossfit Cle – CrossFit

Stop! Burpee time!


5 burpee

Jog down

Backpedal back

5 burpee

Lateral slide down and back

15 pvc passthrough

5 K-squat with press in snatch

5 around the world each way

Burgener style warmup:

5 down and finish

5 high pull

5 hang muscle snatch

5 power snatch land

5 hang power snatch

5 overhead squat

5 yoga inchworm

1 minute crossover

1 minute spiderman


Burpee fast and lift smooth! Two very different minutes of work. Burpees allow intensity and speed, the lifting requires you to focus on bar path, cycling and accuracy. With a heart rate that keeps creeping higher, it’s sure to get more difficult as you go!

MetCon (10 Rounds for reps)

20 rounds alternating OTM:

30 seconds of burpees to 6″ touch

3 hang power snatch + 5 overhead squat 60-70% of your 1RM snatch

*Score your total number of burpees completed and note the weight used for the lifting complex.


Grip strength and a deep burn in the core!

MetCon (3 Rounds for reps)

3 supersets, rest as needed between:

Single set of hanging hip touches

2x with no rest between movements:

15 seconds of flutter kicks

15 seconds of v-up or lemon squeeze

*Score your number of hanging hip touches from each round, attempt to do the minute of ab work with no rest.