CrossFit – Wed, Jan 18
Crossfit Cle – CrossFit
Simple but not easy! How long can you hang on?
Warm-up
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
Weightlifting
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.
MetCon
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