16
Oct
CrossFit – Tue, Oct 17
Crossfit Cle – CrossFit
Who’s ready for some front rack holds?
Warm-up
1 minute erg
5 yoga inchworm
1 minute erg
10 spiderman and reach
1 minute erg
15 pvc passthrough
5 K-squat
30 second staff stretch R/L
20 90/90 hip switch
5 reps each:
Down and finish
High pull
High hang muscle clean
High hang power clean
High hang clean
3 reps of the weightlifting complex
5 minutes for front rack and other mobility.
Weightlifting
10 sets on a 90 second clock:
Clean Complex (Muscle clean
Hang power clean
High hang clean
*Start light, focus on keeping the bar close and catching with a quickness. Build up and finish with challenging weight.
)
MetCon
MetCon (Time)
2 rounds for time: *10 minute cap
40 double under (80 single under, 1 minute of work max)
30 wallball shot 20/14# to 10/9′
20 deadlift 185/125#
1 min front rack hold
*Rx+ for 80 double under each round.