CrossFit – Mon, Nov 28
Crossfit Cle – CrossFit
It goes up and we go down!
Warm-up
2 rounds:
5 pushup
10 air squat
Jog down
Back pedal back
1 minute each:
Lunge and twist
Spiderman
5 OHS into 5 passthrough in a squat
Good morning
10 around the world
5 each:
Down and finish
High pull
High hang muscle snatch
Power snatch balance
Snatch balance
Power snatch
Hang snatch
5 minutes on foam roller or working other personal mobility to prepare for overhead and core strain.
Weightlifting
This piece is an opportunity to work technique and a bit of cardio. Accuracy and speed on the power snatch and snatch.
Snatch complex: Every 30 seconds for 10 minutes: (Weight)
Every 30 seconds for 10 minutes:
Power snatch
Hang snatch
*Build in load between 40 and 60% or your 1RM.
MetCon
Use your hips to do big sets of swings. Keep your shoulders relaxed You will need them for the Barbell or handstand pushups if you dare!
MetCon (Time)
For time: *12 minute cap
25- 20-15-10-5
Russian kettlebell swing 70/53#
Must be broken into sets of 5 and ONLY sets of 5! Push press 50% of bodyweight
*Rx+ for sets of handstand pushups rather than push presses. Still should be all 5s. Scale wisely.
Use your hips to do big sets of swings. Keep your shoulders relaxed You will need them for the Barbell or handstand pushups if you dare!