9
Dec
**Friday – December 10th**
Crossfit Cle – CrossFit
Grip it and rip it!
Warm-up
Warm-up (No Measure)
2 minute erg
10 sumo foldover
5 dumbbell strict press R/L
5 dumbbell front squat R/L
5 dumbbell windmill R/L
15 pvc passthrough
10 press in snatch
10 overhead squat
5 good morning (5 sec holds)
10 pvc passthrough
Burgener style warmup:
5 down and finish
5 high pull
5 high hang power clean
5 hang clean
Weightlifting
Clean Complex (5x complex)
Perform as an unbroken complex. Use a hook grip.
5 superset rounds on a 3 minute clock:
Complex:
Power clean
Hang clean
Front squat
30 seconds max effort ring row
*Build to a heavy single effort on the complex.
Metcon
Metcon (Time)
For time:
21-15-9
Burpee pullup
Overhead squat 95/65#
Each movement block is followed by a 30 second front rack hold.