CrossFit – Mon, Feb 13
Crossfit Cle – CrossFit
Use that hip and knee extension!
Warm-up
3 minute row, 20 seconds per cadence:
20 s/m
25 s/m
30+s/m
10 spiderman windmills
10 squat and reach
20 pvc passthrough
5 down and finish
5 high pull
5 hang clean over and back
10 Crossover
10 sliding Cossack’s squat
5 minutes for personal mobility, front rack and overhead advised.
5 minutes to warmup and setup barbell and weights for the bear complex.
Weightlifting
10 sets on the minute:
1 bear complex:
Clean
Put barbell overhead
Back squat
Put barbell overhead
Bear Complex (10 minutes on the minute)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
*May be done with a clean and thruster or jerk per your preference. Build to a heavy load for the final 3 rounds.
MetCon
MetCon (Time)
For time:
1k row
12-9-6-3
Box over 30/24″
Deadlift 225/155#
*Rx+ for heavier deadlift and or higher box
50 Burpee February
It’s a tough one today folks!
Burpee Over Barriers 30-20 (2 Rounds for time)
Both sets for time, rest 5 minutes between efforts:
30-20
Burpees vaulting over a barrier 44/36″
Be careful folks. This one is tough but you can learn a lot if you approach it as the challenge it is.