CrossFit – Mon, Nov 28

27
Nov

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!