16
Oct
CrossFit – Mon, Oct 17
Crossfit Cle – CrossFit
Push up and sit down!
Warm-up
2 rounds:
5 burpee
10 squat and reach
10 pvc passthrough
10 Cossack’s squat
10 press in snatch
10 spiderman
10 pvc passthrough in an active squat
5 overhead squat
1 minute couch stretch R/L
3 minutes foam rolling thoracic spine and lats
Weightlifting
7 sets on a 2 minute clock:
3×5 overhead squat 50-70%
4×3 overhead squat 70%+
Overhead Squat (3×5 overhead squat 50-70%)
Warm and build up.
Overhead Squat (4×3 overhead squat 70%+)
Build up to a heavy triple for the day.
MetCon
Metcon (5 Rounds for time)
5 rounds, each for time on a 3 minute clock:
10 front squat 135/95#
15 pullup
5 power snatch
*Rx+ for doing snatches (with a full squat).