Crossfit Cle – CrossFit
How low can you go?
Warm-up (No Measure)
High knees down
Butt kicks back
Stiff leg bear crawl
10 pvc passthrough
10 pvc passthrough in a squat
1 minute wrist and forearm mobility
30 second pigeon pose R/L
with a PVC pipe:
3 down and finish
3 elbows high and outside
3 hang power snatch
10 overhead squat
When you take out your barbell to begin backsquat warmup, do 5 hang power snatch and 5 overhead squat before adding load to your bar.
7 superset rounds on a 3 minute clock:
3 back squat (70%+)
Repeatable set of dips
Back Squat (7×3)
Work all sets at or above 70% of your 1RM.
Dips (7x set)
Work a reasonable volume that will become quite difficult the in final 2-3 rounds.
Metcon (3 Rounds for time)
Each round for time, rest 1 minute between rounds:
Power snatch 95/65#
*Set weight to allow a very good chance at doing movements unbroken.
50 Burpee February
50 Burpee February – Day 4 (2 Rounds for time)
50 Burpee February – Day 4
2 rounds each for time, rest 3 minutes between:
25 burpee box step up with a single load
*Use any load and carry it anyway you wish for the step up. Load should be somewhere in the 20-50# range.