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”.