30
Oct
CrossFit – Tue, Oct 31
Crossfit Cle – CrossFit
Get those dumbbells back out!
Warm-up
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
Weightlifting
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
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.