CrossFit – Tue, Jan 17

16
Jan

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