CrossFit – Mon, Jul 3
Crossfit Cle – CrossFit
We will have modified class hours today, 5:30, 6:30 and 7:30am classes. Open gym from 8:30am – 4:30pm. 4:30 and 5:30pm classes
Warm-up
2 minute erg or 400m run
10 sumo foldover
10 lunge and twist
10 pvc passthrough
10 push press
5 around the world R/L
10 tall split jerk
10 good morning
10 split jerk
30 seconds of staff stretch R/L
1 minute front rack mobility
Warm into your barbell loading and GHD situps
Weightlifting
5 supersets on a 3 minute clock:
2 push press
3 split jerk
5-15 GHD situp
GHD Sit-ups (5×5-15 )
Grab a plate or a medball and add some load if you are able.
Shoulder to Overhead Complex (5x
2 push press
3 split jerk)
Moving weight from shoulder to overhead.
Work as a quick push press double then a reset to 3 separate split jerk.
WOD
Metcon (Time)
For time:
12-9-6-6-9-12
Kettlebell swing 1/3 bodyweight
Box hop 24/20″
Kettlebell deadlift 2/3 bodyweight
Rx+ for 3/4 bodyweight deadlift, the corresponding swing AND a 30/24″ box.