9
Oct
CrossFit – Tue, Oct 10
Crossfit Cle – CrossFit
With only 9 minutes to work, you better get a good jump on this one!
Warm-up
5 burpee
Jog down, backpedal back
10 alternating lunge
5 burpee
Jog down, backpedal back
10 sumo foldover
10 lunge and twist
5 burpee
Jog down, backpedal back
30 seconds of PVC passthrough / Around the world
5 down and finish
5 high hang clean
10 pushups (Hot hands)
10 Crossover/Open
10 scorpion
30 seconds of PVC passthrough / Around the world
Medball Clean practice
Weightlifting
5 supersets on a 4 minute clock:
Lunge Complex (10 meter walking lunge (high/low carry)
10 meter walking lunge (low/high carry))
Build up for 3 sets and hold difficult weight for the final 2 sets.
GHD Sit-ups (10-20 GHD situp)
MetCon
MetCon (AMRAP – Rounds and Reps)
9 minute AMRAP:
2-4-6-8-10…
Pushup
Medball clean 20/14#
Box over 24/20”
*Rx+ for Handstand pushups and/or a higher box.