Crossfit Cle – CrossFit
15 reps to stand. 45 jumps to land. 1,500m till you hit sand.
2 minute erg
10 alternating dumbbell snatch
10 dumbbell windmill 5R/5L
10 dumbbell Sott’s press 5R/5L
With a PVC pipe:
10 down finish
10 around the world
10 hang power snatch
10 passthrough in an active squat
5 minutes for you own mobility
Warm up to 50% of your 1RM overhead squat and set up for the strict pullup.
10 supersets on a 2 minute clock:
3 overhead squat 50%+
1 strict pullup (done at the slowest tempo possible)
*Have weights out and ready to be added to your barbell.
Overhead Squat (10×3 start at 50% and ascend as you see fit)
Pull-ups (10×1 slow tempo strict pullup)
Work as slowly as possible using the same tempo both up and down.
3 rounds for time:
500m row or equivalent
15 lateral burpee over rower
5 snatch 115/80#
*Rx+ for a heavier barbell.