13
Nov
CrossFit – Tue, Nov 14
Crossfit Cle – CrossFit
Speed under the bar!
Warm-up
2 minute run / erg
10 sumo foldover
10 lunge and passthrough
10 K-squat
10 Spider Pigeon
5 reps each:
Down and finish
High pull
High hang clean
hang power clean
front squat
1 minute couch stretch R/L
5 minutes for front rack mobility
Weightlifting
MetCon (Weight)
10 minutes alternating OTM:
5 power clean
5 hang clean
*Build up in the first 6 minutes, hold weight and complete the final 4 minutes at a single load working on moving better. Work in the range of 40-60% of 1RM clean.
Score weight used for the final 4 minutes
MetCon
MetCon (AMRAP – Rounds and Reps)
13 minute AMRAP:
5 deadlift body weight
10 bar facing burpee
5 front squat body weight
5 bar muscle up (scale: 10 pull-up)