CrossFit – Mon, Oct 3

2
Oct

CrossFit – Mon, Oct 3

Crossfit Cle – CrossFit


Rack it up and squat it low!

Warm-up

2 rounds, 30 second movements:

Alternating lunge

Cossack’s squat

PVC passthrough/Around the world

Good morning

5 pushup

10 alternating spiderman

5 pushup

10 updog and reach

30 second fingers back forearm stretch

30 second back of the hand forearm stretch

5 front squat 5 second hold, explosive drive out

10 pass through in a squat

2 minute cranky elbows or tricep smash

3 sets of front squats to build to 75%

Weightlifting

7 supersets on a 2 minute clock:

3 front squat 75%+

10 no monies

Front Squat (7×3)

Work up from 75-85% of 1RM

No Monies (7×10)

Use a light rubber band.

MetCon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

1 power clean and jerk 135/95#

1 round of “Cindy”

5 pullup

10 pushup

15 air squat

*Each round add one power clean and jerk before the round of “Cindy”.