CrossFit – Tue, Mar 21

20
Mar

CrossFit – Tue, Mar 21

Crossfit Cle – CrossFit


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Warm-up

3 rounds on 30 second clock:

Left, Right spiderman, regular burpee

Situp and reach x2, up dog windmill x1

PVC passthrough, in a squat, round the world

5 BTN push press

5 overhead squat

5 goodmorning

10 Cossack’s squat

5 sumo foldover

30 second hang

5 scap pullup

5 kip

5 strict toes to bar

3 minutes on foam roller

Weightlifting

5 supersets on a 4 minute clock:

7 overhead squat 55-75%

5 strict toes to bar

7 single arm bent over row with a kettlebell or dumbbell

Overhead Squat (5×7)

Build in the range of 55-75%.

Strict Toes-To-Bar (5×5)

Slow and controlled is the goal.

Bent Over Row (5×7 Single arm R/L)

Use a box or GHD for support.

MetCon

This is a tough push forward through the dumbbells! Start with smooth reps rather than sprinting in. Your best bet is to keep a consistent pace and avoid rests.

MetCon (Time)

For time: *5 minute cap

50 devils press 50/35# dumbbell set
Gotta keep 10 reps a minute or better to finish in 5 minutes!

AMRAP it! (AMRAP – Reps)

5 minute AMRAP:

50 devils press 50/35# dumbbell set
How close did you get to 50?!