5
Nov
CrossFit – Mon, Nov 6
Crossfit Cle – CrossFit
It’s always good until it isn’t.
Warm-up
2 minute erg
10 sumo foldover
15 pvc passthrough
5 I-T-Y raise
10 scap pullup
5 K-squat
10 around the world
5 snow angel
10 kip + leg raise
complex breakdown:
3 down and finish
3 high pull
3 high hang clean
3 dip and pause
3 pause push press
3 pause push jerk
3 pause deadlift (low hang, hang)
Full complex:
2 pause clean
1 pause push press
1 pause push jerk
5 minutes for personal mobility
Weightlifting
7 rounds on a 2 minute clock:
Clean and Jerk Complex (2 pause clean (low hang and hang)
1 pause push press (dip)
1 pause push jerk (dip and catch)
Work technique for 3 rounds then build up to a heavy finish.)
Perform as an unbroken complex.
MetCon
MetCon (AMRAP – Rounds and Reps)
Death By:
2 air squat and 1 toes to bar
*Each round add 2 air squats and 1 toes to bar. Ideally you will make it through minute 10 with 20 air squats and 10 toes to bar.
**Rx+ air squats 3+3.