CrossFit – Mon, Jan 30
Crossfit Cle – CrossFit
That’s a swung kettlebell right there!
Warm-up
2 rounds:
5 burpee
Jog down
Backpedal back
10 situp and reach
5 updog and windmill (both sides)
10 crossover stretch
10 air squats (2 second pause in bottom)
10 alternating lunge (preferably a jumping lunge)
15 pvc passthough
3 reps each:
Down and finish
High pull
High hang power clean
High hang clean
Power clean (mid shin)
Clean (mid shin)
5 around the world each way
60-90 second cranky elbow stretch
Take 5 minutes to warm up to 50% of your clean max to start the Weightlifting Complexes.
**Use extra time during the Weightlifting to do hip and quad focussed stretches getting the lunge ready for the MetCon.
Weightlifting
10 rounds on a 2 minute clock:
Power clean
Clean
*Perform as a touch and go complex. Start around 50% of your clean max and build to a heavy finish.
Clean Complex (10 rounds on a 2 minute clock:
Power clean
Clean
*Perform as a touch and go complex. Start around 50% of your clean max and build to a heavy finish.
)
Perform as an unbroken complex. Use a hook grip.
MetCon
Prime time for some unbroken kettlebell swings!
MetCon (Time)
For time: *10minute cap:
19-17-13-11-7-5-3-2
Kettlebell swing 53/35# (Must be done unbroken!)
Jumping lunge 6″
*Rx+ for 10″ touch or heavier kettlebell.