31
Jul
CrossFit – Tue, Aug 1
Crossfit Cle – CrossFit
Get low!
Warm-up
3 minutes of ring row “Cindy”
5 ring row
10 pushup
15 air squat
10 PVC passthrough
10 Scap pullup
5 yoga inchworm (with reach)
5 around the world each way
10 Crossover band I raises
10 squat and reach
1 minute doorway stretch R/L
10 dumbbell windmill
10 dumbbell snatch
10 dumbbell overhead squat
2 minutes to prep front rack before front squats
Weightlifting
3 supersets on a 4 minute clock:
10 front squat (60, 70, 75+%)
LARGE unbroken set of dips
Front Squat (3 x 10 front squat (60, 70, 75+%))
Dips (3 x LARGE unbroken set of dips)
MetCon
MetCon (Time)
4 rounds for time:
400m run
20 dumbbell snatch 50/35#
10 single arm dumbbell overhead squat
5 strict pullup
*Rx+ for heavier dumbbell.