CrossFit – Tue, Jul 11
Crossfit Cle – CrossFit
When standing still is the worst part!
Warm-up
2 minute erg or 400m run
10 squat and reach
10 Crossover/Open
10 scorpion
20 90/90 hip switch
10 straight leg deadbug
15 pvc passthrough
5 reps each:
Down and finish
High pull (below chest)
Footwork drop
High hang clean
1 minute banded Lat stretch R/L
1 minute banded front rack stretch R/L
Weightlifting
10 sets on a 90 second clock:
3 high hang clean
*Start very light. Focus on keeping arms straight until you pull your body down into the catch.
High-Hang Clean (10×3 )
*Start very light. Focus on keeping arms straight until you pull your body down into the catch.
WOD
Metcon (Weight)
WOD:
10 rounds, on the minute, for load and completion:
10 box step up (barbell on your back)
When you finish 10, move the barbell to the front rack and hold the remainder of the minute. Start the next minute by moving it back to your back and doing 10 step ups…
*Rx is awarded if the barbell stays at and above shoulder level for the full 10 minutes (no drops).
**Suggested weight is in the 25-35% range of your 1RM front squat.