CrossFit – Mon, Mar 13
Crossfit Cle – CrossFit
Keep those barbells moving!
Warm-up
2 minute row
10 spiderman
15 pvc passthrough
10 good morning
10 pushup
20 elephant trunk
10 pushup (unique positions)
30 seconds slap hugs
2×5 hang power snatch (pvc or barbell)
1 minute doorway pec stretch
1 minute pigeon R/L
2 minute foam roll spine
Weightlifting
7 supersets on a 2 minute clock:
5 deadlift 65-80% of 1RM
Repeatable set of dips (strict or kipping, banded or box as applicable)
Deadlift (7×5)
65-80% of 1RM
Dips (7xset)
Work a repeatable set of dips (strict or kipping, banded or box as applicable)
MetCon
Be consistent on the row, quick on the weight changes and smart about breaking up your hang power snatches! This is a 14-18 minute workout for most folks. Don’t come out too fast on the 1k/800m!
MetCon (Time)
For time:
1k/800m row
15 hang power snatch 95/65#
750/600m row
12 hang power snatch 115/80#
500/400m row
9 hang power snatch 135/95#
250/200m row
*Rx+ for heavier barbells.