CrossFit – Tue, Jun 6

Crossfit Cle – CrossFit

Warm-up

800m run or 4 minute erg

20 elephant trunk

10 pushups (changing hand position)

5 press to updog and reach (both arms each press)

10 big forward arm circles

10 big backward arm circles

30 seconds of slap hugs

30 seconds deadhang

10 scap pullup

10 kipping pullup

1 minute of cranky elbows

With Barbell, 5 reps each:

Down and finish

High pull

High hang muscle snatch

Hang power clean (catch high)

Low hang power clean (catch low, just above parallel)

Weightlifting

7 supersets on a 3 minute clock:

3 power clean done as quick singles 50-80%

30-60 second unbroken flutter kick

Power Clean (7×3)

Do as 3 quick singles 50-80%.

MetCon

Metcon (Time)

For time:

800m run

50 pushup

30 toes to bar