CrossFit – Tue, May 9

Crossfit Cle – CrossFit

Warm-up (No Measure)

5 pushup
10 alternating lunge
Jog down back pedal back
5 pushup
10 alt lunge stretch
10 Cossack’s squat
 
10 pvc passthrough
10 situp and reach
5 updog and reach both sides
5 around the worlds each way in an active squat
 
5 high hang muscle clean
5 hang power clean
5 low hang power clean (caught just above parallel)

1 minute couch stretch R/L
1 minute cranky elbow or other front rack stretch

MetCon

Row up the Power (Time)

For time:
1k row
10 power clean 95/65#
800m row
8 power clean 115/80#
600m row
6 power clean 135/95#
400m row
4 power clean 165/115#
200m row
2 power clean 185/125#
*Rx+ for starting at 135/95# and building to 225/155#.

Gymnastics

5 rounds on a 2 minute clock

30 seconds max pushups

30 seconds rest

30 seconds of squat jumps

30 seconds rest

Push-ups (5 x max in 30 seconds)

Squat Jump (5x max in 30 seconds)

Squat then jump 1-3 inches in the air by standing up with serious momentum.