CrossFit – Tue, Jan 17
Crossfit Cle – CrossFit
Yeah burpees!
Warm-up
2 minute row
10 sumo foldover
5 dumbbell strict press R/L
5 windmill R/L
15 pvc passthrough
10 sumo stance squat
5 I-T-Y raises
5 around the world R/L
1 minute Frog stretch or olympic wall squat stretch
Weightlifting
5 supersets on a 3 minute clock:
7 sumo deadlift 50%+ of 1RM conventional deadlift
7-10 strict press with a set of dumbbells (work close to a full exertion each set, leave one good rep on the table)
Sumo Deadlift (5×7)
50%+ of 1RM conventional deadlift
Shoulder Press (5×7-10)
with a set of dumbbells (work close to a full exertion each set, leave one good rep on the table). Use the first 2 rounds to dial in weight then hold for the remainder.
MetCon
MetCon (Time)
For time: *20 minute cap
40 burpee box over 24/20″
20 back squat 155/105#
10 muscle up (scale mu to 20 dips)
20 front squat 135/95#
40 burpee pullup