7
Aug
CrossFit – Tue, Aug 8
Crossfit Cle – CrossFit
Happy birthday Coach Jenny!
Warm-up
2 minute erg
10 Spiderman burpee
15 pvc passthrough
10 K-squat
20 90/90 hip switch
5 reps each:
Down and finish
High pull
Hang power clean
Low hang clean
Clean pull
Around the worlds each way
2 minutes of cranky elbows or other front rack stretch
Warm up into 70% of your power clean max to start the complex
Weightlifting
10 sets on a 90 second clock:
Clean Complex (Clean pull
Power clean
Clean)
Perform as singles with quick reset between movements. Work between 70-90% of your 1RM power clean, make sure you properly warm up your movement.
MetCon
MetCon (Time)
For time:
34 toes to bar
34 burpee to a 6″ touch
34 handstand pushup
34 burpee to a 6″ touch
34 toes to bar