CrossFit – Tue, Oct 31


CrossFit – Tue, Oct 31

Crossfit Cle – CrossFit

Get those dumbbells back out!


5 burpee

Jog down

Backpedal back

10 lunge and twist

10 sumo foldover

High knees down

Butt kicks back

10 squat and reach

With a pvc pipe:

15 passthrough

10 goodmorning

5 down and finish

5 high pull

5 hang clean

5 jerk

5 clean and jerk

5 around the world each way

5 crossover snow angel

30 second hanging lat stretch R/L

5 90/90 raise and press

2 minute front rack mobility

Other mobility and prep for clean and jerk


15 minutes on the minute:

Clean and Jerk (15x 1
*Use the first 5 minutes to build to 80% of your clean and jerk max, then keep the final 10 minutes between 80-85% and work on speed and position.)


MetCon (4 Rounds for reps)

5 round AMRAP of an alternating Tabata:

Dumbbell snatch 50/35#

Toes to bar

Goblet squat

Handstand pushup

*Rx+ for a heavier dumbbell.
* 4 rounds are set up for scoring. Each round is meant for recording total reps of a movement.