CrossFit – Tue, Dec 13


CrossFit – Tue, Dec 13

Crossfit Cle – CrossFit

It’s that time again! Let’s cycle some barbells!


2 rounds, 30 second station:

Air squat/Overhead squat

Passthrough/Around the world

Situp and reach

10 spiderman windmill

5 k-squat (3 second holds and a press in snatch in the squat)

5 crossover snow angels

5 big backward and forward circles

3 minutes on a foam roller: keg stretch and lat smash

90 second cranky elbows

5 reps each with a barbell:

Down and finish

High pull

Hang power clean (pause in catch position)

Low hang power clean andjerk

5 minutes to warm up into your PC+J load


10×5 power clean and jerk OTM (Weight)

This is meant to be done as a barbell cycling piece with ONLY touch and go reps. Choose a load that allows this for ALL 10 ROUNDS. Suggested starting point is 55% of your 1RM clean and jerk. Each time you repeat, check your notes and work with a heavier barbell if you noted that you would be able.
Repeat from 11-22-2022.


MetCon (Time)

For time:


2x V-up

Overhead squat 95/65#

*Rx+ for heavier barbell.