CrossFit – Mon, Feb 6
Crossfit Cle – CrossFit
pressing overhead
quads straining and abs bracing
beating the ballast
Warm-up
2 minute erg
5 sumo foldover
10 spiderman and reach
15 pvc passthrough
5 k-squat (2 press in snatch in the squat)
10 pvc passthrough
10 overhead squat
5 down and finish
5 hang muscle clean
5 strict press
5 muscle clean and strict press
Warm up into OHS and GHD situp.
Weightlifting
7 supersets on a 3 minute clock:
2×5, 5×7 overhead squat (warmup the first 2 sets, bump up weight and do all 5 sets of 7 at the same weight)
5-10 weighted GHD situp (if you don’t have full range of motion yet, work more ROM without weight)
Overhead Squat (2×5, 5×7)
Warmup on the first 2 sets, bump up weight and do all 5 sets of 7 at the same weight
GHD Sit-ups (7×5-10 weighted reps)
Add weight if possible and work a small, safe set of reps with a medball or a plate. If you don’t have full range of motion yet, work more ROM without weight.
MetCon
Baked your burpees into this one today! Don’t be afraid of quick singles on the barbell. It’s gonna be a spicy shoulder day!
Part 1 (Time)
2 parts for time:
Part 1:
10-8-6-4-2
Muscle clean and press 65-70% of your strict press max
Bar facing burpee
-Rest 1 minute before Part 2
Part 2 (Time)
For time:
20 bar facing burpee