CrossFit – Wed, Mar 15

Crossfit Cle – CrossFit

Warm-up

3 rounds, 30 second stations:

Air squat x2,overhead squat x1

Spiderman, Samson’s stretch, Pigeon

Good morning

With a barbell:

5 overhead squat

5 press in snatch

Weightlifting

5 supersets on a 4 minute clock:

5 overhead squat 60-75% of 1RM

5-10 hip extension (2-3 second negatives)

10 ring row (make it as spicy as you can while keeping 10 good reps unbroken)

Hip Extension (5×5-10)

Prone on a GHD. Neutral spine, working hip ROM.
Work a 2-3 second negative and a normal snap back to the top.

Overhead Squat (5×5)

60-75% of 1RM

Ring Rows (5×5-10)

Make it as spicy as you can while keeping 10 good reps unbroken!

MetCon

Make a plan before you start. You’ll have to keep a pace of 15 reps a minute or better to break 6 minutes.

MetCon (Time)

3 rounds for time: *6 minute cap

15 power clean 135/95#

15 shoulder to overhead