8
Oct
CrossFit – Mon, Oct 9
Crossfit Cle – CrossFit
Barbells on the move.
Warm-up
3 rounds:
1 minute erg
5 yoga inchworm
10 hip switch/ spiderman and reach/ pigeon
10 k-squat
15 pvc passthrough
30 second staff stretch R/L
5 around the world each way
With a barbell:
1 minute of cranky elbows
5 push press
5 front squat
5 hang power clean
5 push jerk
Weightlifting
10 sets on a 90 second clock:
Build to a complex max
Clean and Jerk Complex (Power clean
3 front squat
2 push jerk)
Perform as an unbroken complex.
MetCon
MetCon (Time)
For time: *13 minute cap
21-15-9
Toes to bar
Hang power clean and push press 95, 115, 135/ 65, 75, 85#
Calorie erg (18-12-6 for ladies)
*Rx+ for heavier weights.