CrossFit – Mon, Jul 17
Crossfit Cle – CrossFit
Gotta know yourself to do your best today!
Warm-up
3 minutes of knee raise “Cindy”
5 knee raise / t2b
10 pushup
15 air squat
10 Cossack’s squat
15 passthrough
10 goodmorning (long hold)
10 push press
30 second supinated grip hang
5 I-T-Y raise
5 reps each:
Down and finish
High pull
Hang muscle clean
Tall split jerk
Hang power clean
Split jerk
2 minutes of front rack prep
Weightlifting
7 rounds on a 2 minute clock:
Hang power clean
2 split jerk
*Work from 65% of your Clean and jerk max to a very heavy single.
Clean and Jerk Complex (7 rounds on a 2 minute clock:
Hang power clean
2 split jerk
*Work from 65% of your Clean and jerk max to a very heavy single.
)
Perform as an unbroken complex.
MetCon
MetCon (Weight)
For time and weight with a 15 minute cap:
1-2-3-4-5-6-7-8-9-10
Farmers carry 40m
Dumbbell thruster
Toes to bar
*Rx is awarded for doing all the thrusters unbroken and completing the workout in the time cap. If you break the thrusters, then you must score as scaled. Choose your dumbbells wisely my friends. Rx+ for All carries and toes to bar unbroken.