CrossFit – Wed, Sep 20

Crossfit Cle – CrossFit

Warm-up

2 minute erg or 400m run

10 situp and reach

10 lunge and passthrough

5 crossover snowangel

10 squat and reach

15 pvc passthrough

5 I-T-Y raise

10 press in snatch

3 reps each:

Down and finish

High pull

High hang muscle snatch

Pause overhead squat

Low hang power snatch

Overhead squat

Weightlifting

5 supersets on a 4 minute clock:

Good Mornings (5×10 goodmorning)

Focus on core position and keep weight light. Don’t trash your hamstrings.

Bench Press (5×7)

Build to a heavy set of 7 and hold final 2 rounds.

MetCon

MetCon (AMRAP – Rounds and Reps)

12 minute AMRAP:

4 power snatch 135/95#

8 overhead squat

12 box over 24/20”

16 V-up