CrossFit – Mon, Sep 25

Crossfit Cle – CrossFit

Warm-up

2 minute erg or 400m run

10 sumo foldover

10 spiderman and reach

20 90/90 hip switch

15 pvc passthrough

5 snow angel

10 scap pullup

10 pushup

1 minute doorway stretch

5 90/90 raise and press

10 kip

10 split jerk

Burgener style, 3 reps each:

Down and finish

High pull

High hang muscle clean

Tall clean

Low hang clean

Clean and jerk

Weightlifting

7 supersets on a 2 minute clock:

Clean and Jerk (1 clean and jerk 70-80% (of your 1RM clean or jerk whichever is lowest))

Strict Pullup (Single of strict pullup)

Do your best to hold your body in a hollow and pull the bar to your body.
Attempt to set a volume that you can keep unbroken for 7 rounds.

MetCon

MetCon (AMRAP – Reps)

8 round alternating Tabata:

Power snatch 115/80#

Pushup

Box over 24/20″

Hanging hip touch