CrossFit – Wed, Sep 27

Crossfit Cle – CrossFit

Warm-up

3 minutes of Knee raise “Cindy”

5 knee raise/toes to bar

10 pushup

15 air squat

15 pvc passthrough

5 k-squat with 3 press in snatch

10 scorpion

10 spider pigeon

5 around the world each way in an active squat

10 overhead squat

30 second PVC over shoulder FR stretch R/L

10 push press

Weightlifting

20 minutes to establish:

Push Press (1 RM

Build up and work mobility for the first 10 minutes. Hit a handful of heavy singles in the final 10 minutes.)

If you found a 1RM on 9/5/2023, do 7×3 at 70-80% or 7×5 at 60-80% on a 3 minute clock. Adjust the sets and reps to record your lifts.

MetCon

MetCon (Time)

4 rounds for time:

200m run

15 overhead squat 95/65#

15 toes to bar

*Rx+ for heavier barbell.