CrossFit – Wed, Jan 18


CrossFit – Wed, Jan 18

Crossfit Cle – CrossFit

Simple but not easy! How long can you hang on?


High knees

Butt kicks

Bear crawl

Lunge stretch

15 pvc passthrough

5 K-squat (3 sec holds)

5 around the world each way

Burgener style warmup:

5 down and finish

5 high pull

5 high hang muscle snatch

5 hang muscle snatch

5 muscle snatch (mid shin)

5 power snatch balance

5 hang power snatch

1 run through on the Lunge complex

1 minute of pigeon R/L

1 minute banded hip opener R/L

1 minute banded lat stretch R/L


Smooth and controlled. Know your movements and be precise.

Barbell Lunge Complex (Weight)

10 rounds on a 90 second timer:

Lunge complex:

Muscle snatch

Hang power snatch

4 alternating lunge (weight supported overhead)

*Warmup in the first 5 rounds and then build to a heavy finish in the final 5 rounds.


Hope you are ready to push your limits! Short windows for work should set you up for a lot of intensity.

MetCon (2 Rounds for reps)

2 segments for reps:

Max unbroken wallball shot 20/14# to 10/9′

*Minimum of 50 reps. If you do fewer than 50 unbroken, get back to work and finish 50 as fast as possible.

At 5 minutes on the clock:

3 minute AMRAP:

Toes to bar