CrossFit – Mon, Jun 5

Crossfit Cle – CrossFit

Warm-up

2 minute erg or 400m run

15 pvc passthrough

10 good morning (3 second holds)

5 push press

5 around the world each way

10 split jerk

10 pvc passthrough in an active squat

5 tall split jerk

Warmup to 50% of your split jerk 1RM, your RDL and kettlebell snatch.

Weightlifting

7 supersets on a 2 minute clock:

5 split jerk 50-70% of 1rm

5 single leg RDL R/L (single KB as load

Split Jerk (7×5 at 50-70%)

Single Leg Romanian Deadlift (7×5 R/L with kettlebell)

MetCon

Metcon (Time)

For time:

10-8-6-4-2

Lateral burpee over kettlebell

Kettlebell snatch 53/35# R/L

Overhead walking lunge 10m R/ 10m L (single kettlebell)