CrossFit – Wed, Mar 1
Crossfit Cle – CrossFit
Pizza party this Friday! Be sure to put put your order in!
Warm-up
5 pushup
10 alternating lunge
Jog down, backpedal back
5 pushups (moving hands)
10 situp and reach
Jog down, backpedal back
15 pvc passthrough
10 behind the neck push press
10 overhead squat
5 K squat
10 Cossack’s squat
5 around the world each way
7 minutes to warmup into pistol and behind the neck push press
Weightlifting
3 supersets on a 5 minute clock:
10 behind the neck push press
10-30 GHD situp (single, large set for you)
10 pistol (add load or a pause in the bottom to get more out of these reps if you have smooth pistols already)
Behind the neck push press (3×10)
Work moderate weights. Practice safely catching the bar on the back behind the neck.
GHD Sit-ups (3×10-30)
Perform a single, large set of reps.
Pistols (3×10)
Add load or a pause in the bottom to get more out of these reps if you have smooth pistols already. If not, work your reps to the largest ROM possible.
MetCon
One last run of 50 burpees for a while!
MetCon (5 Rounds for time)
For time:
50 burpees to a 6″ touch
1 minute rest
40 deadlift 225/155#
1 minute rest
30 overhead squat 135/95#
1 minute rest
20 muscle up (20 pullups and 20 dips)
1 minute rest
10 power clean and jerk 185/125#
Record your times as you go, score all 5 segments of work for a total work time.