CrossFit – Mon, Oct 23
Crossfit Cle – CrossFit
Earn through the burn!
Warm-up
High knees down
Butt kicks
5 pushup, press to updog and reach
Lateral slide down and back
10 sumo foldover
Lunge and twist down
Stiff leg bear crawl back
15 pvc passthrough
2 rounds (PVC pipe then barbell), 3 reps each:
Down and finish
High pull
High hang muscle clean
Push jerk
Hang power clean
Split jerk
*10 around the world after the PVC round.
5 minutes for personal mobility. Front rack and OH mobility recommended.
Weightlifting
7 sets on 2 minute clock:
Clean and Jerk Complex (Power clean
2 split jerk
Hang power clean
Push jerk
*Build to a heavy but controllable load and work on position/speed for the final 3 sets.)
Perform as an unbroken complex.
MetCon
MetCon (AMRAP – Rounds and Reps)
15 minute AMRAP:
200m run
15 kettlebell swing (unbroken heavy)
10 burpee box step up carry kettlebell suite case style 20/18″
*20 meters is worth 1 rep today, thus the whole 200m run is 10 reps.
Note weight in the comments… it’s not meant to slow you down. Just to make 15 swings a challenging set.