CrossFit – Mon, Oct 16

15
Oct

CrossFit – Mon, Oct 16

Crossfit Cle – CrossFit


Hang on!

Warm-up

3 minute erg (mild, medium, spicy)

10 sumo foldover

10 strict press R/L single dumbbell

10 spiderman (get low)

10 windmill R/L

15 pvc passthrough

5 90/90 raise and press

30 second supinated grip hang

10 around the world

5 snow angels

30 second pullup bar lat stretch R/L

5 minutes for overhead and front rack mobility.

Weightlifting

In 20 minutes complete:

10 minutes to warm and build up to 80% of your push press 1RM

10 minutes to perform:

Push Press (4×3 at 80-90% of your 1RM)

MetCon

MetCon (Time)

3 rounds for time:

20 lateral burpee over dumbbell

40 dumbbell snatch 50/35#

20 toes to bar