Crossfit Cle – CrossFit
Step right up! Let’s see what you can put overhead!
Warm-up (No Measure)
10 dumbbell snatch
10 dumbbell strict press (5 per arm)
10 overhead dumbbell lunge (do 5 per arm, alternating legs each rep
20 PVC passthrough
10 behind the neck press
2 minute lat smash or banded lat stretch (EA)
3 dip and hold (no bar)
3 split jerk drop (footwork only, no bar)
3 split jerk (barbell)
Split Jerk (30 minutes to build to a 1RM split jerk)
Work light and add mobility for the first 15 minutes to warm up. Fewer lifts, more weight and more rests in the latter half.
Strict Pullup (Establish a set for max reps)
Do your best to hold your body in a hollow and pull the bar to your body rather than reaching your chin over the bar. Use bands or modify to rows as needed.
Perform 2-3 small warmup sets, then perform a max set of strict pullups