CrossFit – Wed, Feb 15
Crossfit Cle – CrossFit
shoulders scream grip goes
twenty or eternity
push on past the pain
Warm-up
2 minute erg or run
10 lunge and passthrough
10 banded good morning
10 around the worldin an active squat
10 spiderman to pigeon
5 down and finish
5 high pull
5 hang muscle clean
5 hang power clean
5 hang clean
4 lunge
1 minute banded hip opener R/L
Weightlifting
6 supersets on a 3 minute clock:
Clean into lunge complex:
Hang muscle clean
Hang power clean
Hang clean
4 alternating lunge
5 ring rows super slow going the same speed both ways
Barbell Lunge Complex (Weight)
Hang muscle clean
Hang power clean
Hang clean
4 alternating lunge
*Start light enough to have a predictably safe lungeand work to a heavy finish.
Ring Rows (6×5)
5 ring rows super slow going the same speed both ways
MetCon
5 burpees in 20 seconds. Thats the pace it takes to finish 50 in the tabata, You got this!
MetCon (AMRAP – Reps)
5 rounds on a Tabata timer:
2x lateral burpee over kettlebell
2x kettlebell swing 53/35#