CrossFit – Mon, Jun 26
Crossfit Cle – CrossFit
It’s Monday! Let’s lift some weights!
Warm-up
3 minutes of “Cindy”:
5 pullup or ring row
10 pushup
15 squat
5 I-T-Y raise
5 yoga inchworm
10 pvc passthrough
5 snow angel
10 spiderman
5 around the world each way
10 Cossack’s squat
5 updog and reach
20 90/90 hip switches
10 long hold good morning
Weightlifting
10 sets on a 90 second clock:
Power clean
Hang power clean
Front squat
2 split jerk
*Work up from 40% of your clean and jerk max. Spend the final 5 rounds over 70% if possible.
Clean and Jerk Complex (10x:
Power clean
Hang power clean
Front squat
2 split jerk
)
Perform as an unbroken complex.
*Work up from 40% of your clean and jerk max. Spend the final 5 rounds over 70% if possible.
WOD
Metcon (4 Rounds for reps)
4×2 minutes AMRAP, rest 1 minute between:
10 thruster 95/65#
15 pullup
Max double unders (sub singles)
*Rx + for chest to bar pullups. Score is number of double unders completed.