Crossfit Cle – CrossFit
Working twenty long seconds
Resting a mere ten
2 rounds, 30 second station:
Air squat/Overhead squat
Passthrough/Around the world
Situp and reach
10 spiderman windmill
5 k-squat (3 second holds and a press in snatch in the squat)
5 crossover snow angels
5 big backward and forward circles
3 minutes on a foam roller: keg stretch and lat smash
90 second cranky elbows
5 reps each with a barbell:
Down and finish
Hang power clean (pause in catch position)
Low hang power clean and jerk
5 minutes to warm up into your PC+J load
A familiar face! Keep it smooth through the shoulders and breathe at the top.
10×5 power clean and jerk OTM (Weight)
This is meant to be done as a barbell cycling piece with ONLY touch and go reps. Choose a load that allows this for ALL 10 ROUNDS. Suggested starting point is 55% of your 1RM clean and jerk. Each time you repeat, check your notes and work with a heavier barbell if you noted that you would be able.
Working 20 seconds, resting 10, get as far as you can in 13 minutes. Scale so the 10 second rest is sufficient to allow you to to work continuously for your 20 second windows. Transition fast for a top score.
MetCon (AMRAP – Rounds and Reps)
13 minute AMRAP on a Tabata timer:
18 dumbbell snatch 50/35#
12 goblet squat
Rx+ for GHD situps and weighted pistols.