CrossFit – Mon, Oct 24
Crossfit Cle – CrossFit
Big efforts lead to big results!
400m run or 2 minute erg
5 yoga inchworm with the reach
10 Cossack’s squat
10 straight leg dead bug
10 bird dog tuck and press 5R/5/L
15 pvc passthrough
10 good morning
3x power clean + hang power clean
5 front squat with 3 second pause
5 around the world each way
3 push jerk
3 split jerk
Grab a barbell and do 2 warmup sets of the complex as well as some warmup thrusters
Clean and Jerk Complex (20 minutes to establish a max for the complex:
Hang power clean
2 front squat
Perform as an unbroken complex.
Warm-up in the first 10 minutes and then take a couple heavy attempts in the closing 10 minutes.
10 minute cap and a lot of work to get done! Need to average just over 11 reps a minute to stay on track.
For time: *10 minute cap
Burpee toes to bar
*Rx+ for 115/80# barbell