CrossFit – Tue, Feb 28
Crossfit Cle – CrossFit
Big kipping!
Warm-up
2 minute erg
10 spiderman
20 elephant trunk
15 pvc passthrough
10 overhead squat
Burgener warmup:
5 reps each:
Down and finish
High pull
High hang muscle snatch
Power snatch balance
Hang power snatch
Weightlifting
10×5 power snatch OTM (Weight)
10 rounds OTM:
5 power snatch
Use a single weight for all 10 rounds. Keep reps touch and go. Should not start feeling heavy until the back half. Technique is key, get lower into your power position as you become more fatigued. Suggested bar weight starts around 50% of your 1RM power snatch, look up your priors and increase weight if you think you can handle it.
Repeat 1/13/23.
MetCon
MetCon (Time)
4 rounds for time: *15 minute cap
25 kettlebell swing 53/35#
20 box step up 20/18″ carrying kettlebell
15 toes to bar
50 Burpee February
Saving the best for last!
Burpee Sandbag Over Barriers (Time)
5 rounds for time, rest 1 minute between:
10 burpee sandbag over barrier (use a barrier that is at least waist height)
*Pick your sandbag weight wisely. These are expensive reps!