21
May
CrossFit – Mon, May 22
Crossfit Cle – CrossFit
That bar has a place to be. Put it there!
Warm-up
High knees down
Butt kicks back
Lateral shuffle both ways
Lunge and twist
Stiff leg bear crawl
Spiderman
High kick floor touch
5 reps each:
Down and finish
High pull
Hang muscle clean
10 alternating lunge
Low hang power clean
Clean
15 pvc passthrough
5 thruster
10 good morning
5 thruster
5 around the world each way
Weightlifting
Lunge Complex (7 sets on a 2 minute clock:
3 power clean
6 alternating lunge (bar in front rack))
Build to a heavy finish.
MetCon
Metcon (Time)
5 rounds for time: *13 minute cap
5 cluster 95/65#
10 pullup
200m run
*Rx+ for 115/80# and Chest to bar pullup.