2
Oct
CrossFit – Tue, Oct 3
Crossfit Cle – CrossFit
Get ’em up there!
Warm-up
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
Weightlifting
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
MetCon (Time)
3 rounds for time:
400m run
15 front squat 135/95#
15 toes to bar
*Rx+ for heavier barbell.