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
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.
Overhead squat 95/65#
*Rx+ for heavier barbell.