CrossFit – Wed, Nov 16


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!

MetCon (Time)

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.