CrossFit – Tue, Nov 15
Crossfit Cle – CrossFit
Today the gentle giant of CrossFit CLE goes in for surgery. Let’s all send our thoughts and well wishes to him and the Lavelle family. Hope you have a speedy recovery big guy!
3 minutes of “Cindy”
5 pullup/ring row
15 air squat
Knee hug into lunge and twist down
High kick and floor touch back
Stiff leg bear crawl
15 pvc passthrough
5 good morning
Work through 3 reps of each component of the complex with a pvc pipe
3 minutes for mobility before we move barbells
This is a repeat from 10-12-2022. Start light and work on technique for the first 3 rounds. Build weight for the next 3-4 rounds and finish the last 3-4 rounds with challenging weights but while maintaining a good, accurate snatch!
Snatch Complex (10 sets on a 90 second clock:
Perform with a pause and reset on the floor between each movement.
2 rounds for time: *15 minute cap
50 wallball shot 20/14# to 10/9′
25 kettlebell deadlift 2/3 bodyweight (1/3 bodyweight per hand)
200m farmers carry (in 25m segments)
*Rx+ for full bodyweight deadlift and carry.