CrossFit – Wed, Aug 24
Crossfit Cle – CrossFit
Hanging on for that final rep!
Warm-up
Warm-up (No Measure)
High knees down
Butt kicks back
Stiff leg bear crawl
Grab 2 KB, One light one moderate:
10 Russian Kb swing
5 windmill R/L
5 goblet squat with 5 second hold
10 kettlebell swing
Lunge and twist
10 pvc passthrough
Demo and practice both Bella and Bear complex.
Do some cranky elbows and warmup into complex.
Weightlifting
10 minutes on the minute:
1 Bear complex
OR
1 Bella complex
Bear Complex (10 minutes OTM)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Work 50-70% of your 1RM clean and jerk.
*For This bear complex, view the Push press as a shoulder to overhead. Jerks are advised.
Bella Complex (10 minutes OTM:)
Power clean
Shoulder to overhead
Front squat
Shoulder to overhead
Work 50-70% of your 1RM clean and jerk
MetCon
Metcon (Time)
For time:
25 burpee toes to bar
500m row
75 wall ball shot 20/14# to 10/9’
100m walking lunge
75 kettlebell swing 53/35#
500m row
25 burpee pull-up
*Rx+ for 45/35# overhead walking lunge.