1
Aug
CrossFit – Wed, Aug 2
Crossfit Cle – CrossFit
It all starts with a good set up!
Warm-up
3 rounds, 30 second stations:
Lunge / Lunge stretch
Sumo foldover / Good morning / K-Squat
Passthrough / Around the world / In an Active squat
Jump rope
5 reps each with a barbell:
Down and finish
High pull
Hang power clean
Lunge (each leg)
Tall jerk
Split jerk
5 minutes for you own mobility
Weightlifting
10 sets on a 90 second clock:
Complex:
Power clean
2 lunge
Split jerk
*Start around 50% of your clean and jerk max.
Lunge Complex (10 x Complex:
Power clean
2 lunge
Split jerk)
*Start around 50% of your clean and jerk max.
MetCon
MetCon (AMRAP – Rounds and Reps)
12 minute AMRAP:
30 double under (Sub = 60 single under)
10 deadlift (Use your heaviest successful complex)
3 wall climb