CrossFit – Mon, Dec 5
Crossfit Cle – CrossFit
These folks put out some effort and crushed their final event! Great work ladies and gents!
Warm-up
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
Weightlifting
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.
MetCon
Increasing reps makes for a much more difficult final round. Go unbroken if you dare!
MetCon (Time)
For time:
10-20-30
Wallball shot 20/14# to 10/9′
V-up
*Rx+ for doing all sets of both movements unbroken.