Crossfit Cle – CrossFit
Unbroken wallball shots anyone?
2 rounds, 30 second stations:
Lunge and twist/Samson’s
PVC passthrough/around the world
3 reps each:
Down and finish
1 minute banded lat stretch R/L
1 minute of cranky elbows
Practice makes perfect. Optimize your technique as you warm up and use it when you add weight.
Clean and Jerk Complex (10x Complex)
Perform as an unbroken complex.
10 rounds on a 90 second clock:
*Warmup in the first 5 sets, build to a max to finish.
Big sets of wallballs, small sets of pullups. Rest were you need tonot where you want to.
3 rounds for time: *15 minute cap
25 wallball shot 20/14# to 10/9′
50 double under (sub 100 single under or 60 seconds of work)
*Rx + for 75 double unders.
50 Burpee February
Footwork is a game changer in a burpee box over. Fewer steps means fewer seconds and less energy. The are meant to be short, fast sets. Be safe while pushing to speed up your reps!
5×10 Burpee Box Over (Time)
5x 10 burpee box over
Rest 30 seconds between sets
*Use a box that allows you to move confidently and do smooth, fast reps. Ideally pushing to be under 1 minute of working time per 10 reps.