CrossFit – Wed, Nov 1

31
Oct

CrossFit – Wed, Nov 1

Crossfit Cle – CrossFit


Find your happy place!

Warm-up

3 minute erg (mild, medium, spicy)

5 yoga inchworm

10 weightless windmill

15 pvc passthrough

10 I-raise

10 scap pullup

10 lunge and around the world

5 snow angel

10 kip

5 K-squat

5 push press

5 push jerk

5 minutes for front rack and overhead mobility.

Weightlifting

5 supersets on a 3 minute clock:

Shoulder to Overhead Complex (3 push press
2 push jerk)

Perform the specified lifts in a single unbroken set.
Work 2 warmup sets and 3 heavy sets on the shoulder to overheads.

GHD Sit-ups (10-25)

Perform a single, unbroken, consistent set.

MetCon

MetCon (Time)

13 rounds for time:

3 power clean 135/95#

5 front squat

7 pullup

*Rx+ for chest to bar pullups.