29
May
CrossFit – Tue, May 30
Crossfit Cle – CrossFit
Time to bend those barbells!
Warm-up
2 minute erg
2 rounds:
5 sumo foldover
10 Spiderman / pigeon
15 pvc passthrough
5 reps each:
Down and finish
High pull
Hang muscle clean
Low hang power clean
1 minute of cranky elbows
Weightlifting
20 minutes OTM:
1 power clean (building to a 1RM
*Work the first 10 rounds in the 50-65% range, then ascend to a very heavy finish (1RM).
Power Clean (20 minutes OTM:
1 power clean (building to a 1RM)
Work the first 10 rounds in the 50-65% range, then ascend to a very heavy finish (1RM).
MetCon
Metcon (Time)
3 rounds for time:
30-20-30 Kettlebell swing (Rx is awarded for doing the swing unbroken. Choose weight that you think you can do!)
40 m walking lunge
10 lateral burpee over kettlebell
The number of swings is variable, the lunge and the burpees remain the same each round.