CrossFit – Wed, Oct 12


CrossFit – Wed, Oct 12

Crossfit Cle – CrossFit

Time to test your mobility and stability!


400m run

Knee hug into lunge and twist down

High kick and floor touch back

Spiderman crawl

10 kb swing

10 kb windmill 5R/5L

10 kb snatch 5R/5L

Stiff leg bear crawl

10 pvc passthrough

Work through 3 reps of the complex with a pvc pipe

10 pvc passthrough or 5 around the world each way


Work technique and speed before building to a heavy finish.

Snatch Complex (10 sets on a 90 second clock:
Snatch Deadlift
Snatch Pull
Power snatch

Perform with a pause and rest on the floor between each movement.


Choose your weight wisely. The path to Rx is through good pacing and unbroken kettlebells!

Can’t Run From the Kettlebell (Time)

For time, and weight:

400m run

50 kettlebell swing

400m run

40 goblet lunge

400m run

30 kettlebell snatch (alternate arms every 5)

400m run

20 single arm overhead squat (switch arms after 10)

*Rx is awarded for doing all the kettlebell work without setting down the kettlebell. Choose your weight wisely.