CrossFit – Mon, Dec 5


CrossFit – Mon, Dec 5

Crossfit Cle – CrossFit

These folks put out some effort and crushed their final event! Great work ladies and gents!


2 rounds, 30 second stations:

Air squat

Quick pushupto updog

Situp and reach

Passthrough/Around the world

With PVC pipe:

5 dip and hold (1 second)

5 push press

5 dumbbell windmill R/L

10 scap pullup

5 dumbbell push press R/L

30 second hanging lat stretch

5 dumbbell Sott’s press R/L

10 Samson’s stretch

1 minute of cranky elbows

1 minute bent over barbell on rack shoulder opener


7 supersets on a 3 minute clock:

5 push press (build for first 5 sets and maintain for the final 2)

3 pullup negatives

Push Press (7×5)

Build up in the first 5 sets. Hold a significant weight (over 80%) for the final 2 sets

Pull-ups (7×3 negatives)

Perform 3 pullup negatives. Work a slower, more controlled descent to increase the difficulty. You may jump, kip or do a strict pullup to get to the top of each rep as you strength dictates.


Increasing reps makes for a much more difficult final round. Go unbroken if you dare!

MetCon (Time)

For time:


Wallball shot 20/14# to 10/9′


*Rx+ for doing all sets of both movements unbroken.