CrossFit – Tue, Sep 19


CrossFit – Tue, Sep 19

Crossfit Cle – CrossFit


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


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 (Time)

For time:


Alternating lunge 135/95#

Shoulder to overhead

5x double under (10x single under)