CrossFit – Wed, Nov 30
Crossfit Cle – CrossFit
Open hips, shrug shoulders and pull yourself under!
Warm-up
2 rounds, 30 second stations:
Air squat
Inchworm
PVC passthrough
Elephant trunk
3 each with a PVC pipe:
Down and finish
High pull
Front squat
Tall clean (toes and shrug, then pull under your bar)
Low hang clean
Push jerk
Split jerk
1 minute banded crossover R/L
1 minute banded hip opener R/L
1 minute cranky elbows
Weightlifting
Build to a heavy weight that you can maintain for the final 5 rounds. It’s an opportunity to work on technique and timing with relatively large loads!
Clean and Jerk (10x 1 on the minute)
10 minutes OTM:
1 clean and jerk
*Start around 50%, build to over 80% and stay over 80% for the final 5 rounds.
MetCon
A 20 minute AMRAP can grind you into a pulp! Pace it early when those rounds feel easy and you’ll save some gas in the tank for the finish.
MetCon (AMRAP – Rounds and Reps)
20 minute AMRAP:
6 deadlift 275/205#
12 pullup
18 pistol
*Rx+ for chest to bar pullup and/or 315/235 deadlift.