CrossFit – Wed, Oct 19
Crossfit Cle – CrossFit
Keep those barbells close and keep close to your barbell!
3 rounds, 30 second stations:
Box step up
Summo fold over
PVC passthrough/around the world
10 pushup normal base
10 straight leg dead bug
5 pushup wide base
5 pushup close base
90 seconds of crossover/open
5 pvc muscle clean to strict press
Warmup into 70% for deadlift and do a warmup set of 5 bench press
6 superset rounds on a 3 minute clock:
5 deadlift 70-80%+
10 double dumbbell bench press
Deadlift (6×5 at 70-80%)
Start heavy and get heavier. All touch and go reps with controlled ground contact.
Dumbbell Bench Press (6×10)
Bench press with dumbbells
Build up in the first two sets and hold a single heavy load for the final 4 sets.
Metcon (AMRAP – Rounds and Reps)
13 minute AMRAP:
1 muscle clean and strict press (no more than 70% of your 1RM strict press)
2 back rack box step up 20/18″
2 muscle clean and strict press
4 box step up
3, 6, 15…
**Rx+ for GHD situp.