CrossFit – Tue, Nov 8


CrossFit – Tue, Nov 8

Crossfit Cle – CrossFit

Load ’em up!


10 air squat

10 kettlebell swings (Russian up to a full swing)

5 windmill R/L

10 spiderman

10 pvc passthrough

5 K-squat (5-3-5 second holds)

5 around the world each way

10 front squat

30 second staff stretch R/L

Review and practice Turkish get-ups

2 minutes of front rack mobility before starting front squats


20 minutes to complete 7 sets of front squats

(Plus a warmup set of 10 with just the bar and added mobility between the sets!)

Front Squat (7-5-5-3-3-3-3
Building to a 3 rep max)

Start around 40% of your 1RM. Build to a new 3RM.


Slow is smooth and smooth is fast! Stay relaxed on the jump rope and keep your core tight on the the get ups!

MetCon (Time)

For time:


Turkish get up 53/35# (complete half of the reps on one arm and then switch to the other)

5x double under or 10x single under (also earns Rx)

*Rx+ for 7x doubles and heavier kettlebell