CrossFit – Tue, Nov 14


CrossFit – Tue, Nov 14

Crossfit Cle – CrossFit

Speed under the bar!


2 minute run / erg

10 sumo foldover

10 lunge and passthrough

10 K-squat

10 Spider Pigeon

10 around the world

5 reps each:

Down and finish

High pull

High hang muscle clean

Power position drop

Clean position drop

Hang clean

Power clean

Front squat

30 second staff stretch

1 minute couch stretch R/L

5 minutes for front rack mobility and warmup into Clean work and pull-ups/muscle ups


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 (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)