CrossFit – Mon, Mar 6

Crossfit Cle – CrossFit

Warm-up

3 minutes of strict “Cindy”

5 pullup/ring row

10 pushup

15 air squat

10 banded good morning

15 pvc passthrough

10 banded crossover/open5R/5L

10 Samson’s stretch

10 Alternating pigeon

Weightlifting

7 supersets on a 3 minute clock:

3×5, 4×3 deadlift 60-80% For the final 2 sets

5 slow supinated band pull apart (4-5 seconds)

*Build deadlift to 80ish% and hold for the final 2 sets.

Deadlift (7 sets 2×5, 4×3)

Build from 60-80% for the final 2 sets.

Band Pull Apart (
7×5)

slow supinated band pull apart (4-5 seconds)

MetCon

Looking for 10-15 minutes of work right here. Move fast and stand steady!

MetCon (Time)

3 rounds for time:

10 burpee box hop 24/20″

15 hang power clean 115/80#

2 minute front rack hold

*Rx+ for heavier barbell and/or a higher box.