Crossfit Cle – CrossFit
Time to start tackling new overhead skills and drills!
Warm-up (No Measure)
5 ring row
5 piked pushup
5 sumo foldover
5 slow wall squat
With a PVC pipe:
5 behind the neck push press (snatch/overhead squat grip)
5 overhead squat
5 snatch balance
Transition into a barbell and perform 10 snatch balances ascending to a starting point if applicable.
Weightlifting/Gymnastics Mashup (5 superset rounds on a 3 minute clock:)
Focus on building strength and skill.
Snatch balance into 5 overhead squat (start light enough to snatch balance safely, go up as able)
2x Pullup complex:
3-5 second chin over bar hang
3-5 second pullup negative
*Perform 2 reps of the complex unbroken if possible.
Metcon (AMRAP – Rounds and Reps)
17 minute AMRAP:
15 GHD situp
10 strict handstand pushup