CrossFit – Tue, Jan 10

Crossfit Cle – CrossFit

Warm-up

2 minute erg

5 yoga inchworm

10 lunge and twist

5 dumbbell strict press R/L

5 windmill R/L

15 pvc passthrough

5 strict press

5 push press

5 jerk

5 around the world R/L

1 minute banded lat stretch R/L

1 minute cranky elbows

Weightlifting

5 supersets on a 3 minute clock:

Shoulder to overhead complex:

3 strict press

3 push press

3 jerk

10 ring row

Shoulder to Overhead Complex (3 strict press
3 push press
3 jerk)

Moving weight from shoulder to overhead.
Build to a heavy load to maintain for rounds 4 and 5.

Ring Rows (10)

Set high level of difficulty make it difficult to finish 10 reps.

MetCon

Part 1 (AMRAP – Rounds and Reps)

10 minute AMRAP:

5+5 wallball shot 20/14# to 10/9′

10 toes to bar

20 double under

-Rest 2 minutes before starting part 2

*Each round add 5 wallball shots.

Part 2 (AMRAP – Reps)

3 minute AMRAP:

Burpee chest to bar pullup

*Use pullup bar that is 6 inches above your standing reach.