CrossFit – Tue, Oct 3


CrossFit – Tue, Oct 3

Crossfit Cle – CrossFit

Get ’em up there!


400m run or 2 minute erg

10 spiderman and reach

20 elephant trunk

30 second squat hold

10 pigeon pose

20 pvc passthorugh

30 second active squat hold

30 second slap hug

5 reps each with a PVC pipe:

Down and finish

High pull

Front squat

High hang clean

Split jerk

Clean and jerk

5 minutes for personal mobility

5 minutes to warm up to clean and jerk load


15 minutes OTM:

Clean and Jerk (1 at 70-80% of 1RM)

Adjust sets in scoring to reflect your heaviest weights and the number of sets you do with it.


MetCon (Time)

3 rounds for time:

400m run

15 front squat 135/95#

15 toes to bar

*Rx+ for heavier barbell.