CrossFit – Wed, Nov 16
Crossfit Cle – CrossFit
Get up and move that barbell!
1 BURPEE for Jason’s Birthday!
2 minute erg
10 single arm dumbbell strict press R/L
5 windmill R/L
10 pvc passthrough
5 I-T-Y raise
5 yoga inchworm and reach
5 90/90 raise and press
30 seconds of around the worlds
Review single leg RDL and select KB
90 second cranky elbow
30 second barbell thoracic spine opener
7 superset rounds on a 3 minute clock:
3 push press build up to a very heavy triple
5 single leg RDL each leg
Push Press (7×3 building to a very heavy triple)
Single Leg Romanian Deadlift (7×5 reps each leg)
Load with a kettlebell. Focus on keeping your core and rear leg locked in. All the motion happens at the hip.
12 minute cap should make it spicy! Use a weight that you can perform in quick, small sets. Work on keeping your core tight on the pushups and stay relaxed on the jump rope!
For time: *12 minute cap
Power clean 115/80#
Hand release pushup
3x Double under/5x single under
*Rx+ for 135/95# barbell or Handstand pushup.