24
Jan
CrossFit – Wed, Jan 25
Crossfit Cle – CrossFit
Wallballs and toes to bar, a timeless combo!
Warm-up
2 rounds, 30 second stations:
Air squat/front squat
Situp and reach
Spiderman/pigeon
PVC passthrough/around the world
5 K-squat (long hold good mornings)
30 seconds of slappy hugs
30 seconds weightless windmill
5 down and finish
5 high pull
5 high hang power clean
5 hang power clean
5 low hang clean
5 clean
10 pvc passthrough
1 minute cranky elbows stretch
1 minute banded hamstring lockouts R/L
Weightlifting
10 minutes OTM:
Clean complex:
High hang power clean
Hang power clean
Low hang clean
Clean
Clean Complex (10 minutes OTM:
Clean complex:
High hang power clean
Hang power clean
Low hang clean
Clean)
Perform as an unbroken complex. Use a hook grip.
Work up from 40% of you Clean max and hold 60+% for the final 3 sets.
MetCon
MetCon (AMRAP – Rounds and Reps)
13 minute AMRAP:
5+5 wallball shot 20/14# to 10/9′
3+3 toes to bar
30 double under (60 single under)