CrossFit – Wed, Nov 8
Crossfit Cle – CrossFit
The step ups are coming…
Warm-up
5 burpee
Jog down
Backpedal back
6 alternating Samson’s stretch
6 sumo foldover
Stiff leg bear crawl down
Broad jump back
15 pvc passthrough
5 pushup + press to updog
10 spiderman (drop to elbows)
10 around the world (active squat)
3 reps of the complex with a pvc pipe
Warmup into 70% for the clean and jerk complex. Set up gear and do mobility.
MetCon
MetCon (AMRAP – Reps)
30 minute alternating on the minute:
7 high box hop (<30 seconds of work)
7-15 V-ups (single unbroken set)
Complex:
3 deadlift
2 hang power clean
1 shoulder to overhead
*Perform all rounds between 70 and 80% of your clean and jerk 1RM.
Score your total V-up reps and note your box height.
Clean and Jerk Complex (3 deadlift
2 hang power clean
1 shoulder to overhead
*Perform all rounds between 70 and 80% of your clean and jerk 1RM.)
Perform as an unbroken complex.
Score the weight you built to and the number of sets you did at that weight.