7
May
CrossFit – Mon, May 8
Crossfit Cle – CrossFit
Let’s work that balance and overhead control! Time to get ready for a new 1RM.
Warm-up
2 minute erg/400m jog
10 sumo foldover
10 air squat
10 Spiderman and reach
10 air squat
10 good morning
15 pvc passthrough
30 second staff stretch R/L
1 minute crossover/open R/L
5 down and finish
5 high pull
5 hang power snatch
5 power snatch balance
5 low hang power snatch
5 pause overhead squat
Weightlifting
7 supersets on a 3 minute clock:
3 pause overhead squat (1 second, 2 seconds and 3 seconds) 60-70% of 1RM
5 single leg RDL R/L with a set of kettlebells
Overhead Squat (7×3 pause overhead squat (1 second, 2 seconds and 3 seconds) 60-70% of 1RM)
Single Leg Romanian Deadlift (7×5 R/L with a set of kettlebells)
MetCon
MetCon (Time)
For time on a Tabata timer: *10 minute cap
15 power snatch 115/80#
30 burpee 6″ touch
30 toes to bar
15 power snatch
*Rx+ for a heavier barbell or 40 burpees and 40 toes to bar.