CrossFit – Tue, Sep 19
Crossfit Cle – CrossFit
Warm-up
2 rounds, 30 second stations:
Spiderman burpee
Sumo Foldover (regular/down and across)
Lunge and twist
Hang (pronated/supinated)
10 good morning
10 front squat (5 regular/ 5 with pause)
15 passthrough
Burgener style,5 reps each:
Down and finish
High pull (but not really, just to above navel)
Extra tall clean (From top of limited high pull position)
Hang clean
5 minutes for mobility (front rack and overhead)
Warm and prep for HSPU and hang cleans
Weightlifting
7 supersets on a 3 minute clock:
Clean Complex (3 hang clean)
Work on speed under the bar. Work 50-60% of your 1RM clean.
Handstand Push-ups (Set of strict handstand push-up)
Ideally set a volume (5-10 reps) and keep a single unbroken set. Break into multiple set if you are fatiguing and loosing control.
MetCon
MetCon (Time)
For time:
12-10-8-6-4-2
Alternating lunge 135/95#
Shoulder to overhead
5x double under (10x single under)