CrossFit – Mon, Jan 9

8
Jan

CrossFit – Mon, Jan 9

Crossfit Cle – CrossFit


Grab some kettlebells and lets do some stuff!

Warm-up

2 rounds, 30 second stations:

Air squat / Overhead squat

Pushup to updog windmill

Goodmorning

PVC passthrough / Around the world

10 crossover

10 scorpion

10 Y-raise

10 snatch balance

5 snow angel

5 press in snatch

2 minute keg stretch / lat smash

Weightlifting

7 sets of the complex on a 2 minute clock:

2 snatch balance

3 overhead squat

*Start around 60% of your 1RM snatch. 3 rounds light and technical, then 4 to build to a max.

Snatch Balance (7×2)

Overhead Squat (7×3)

MetCon

Some unbalanced loading to make your core work!

Uneven Steven (Time)

3 rounds for time: *15 minute hard cap
20 suitcase deadlift
100m farmers carry
20 pushup
100m single arm overhead carry
20 kettlebell swing
*For this workout use a set of kettlebells, one heavier and one lighter. Prescribed weights are 70,53/53,35#. Use your lighter weight for the overhead carry and heavier for the kb swings.