9
Jun
**Friday – June 10th**
Crossfit Cle – CrossFit
So many ways to do a burpee!
Warm-up
Warm-up (No Measure)
2 minute row
10 pvc good morning
15 pvc passthrough
5 hang power clean
5 front squat
5 push jerk/split jerk
5 around the world each way
10 spiderman windmill
10 alternating crossover
1 minute banded lat stretch R/L
1 minute cranky elbows stretch
Weightlifting
Clean Complex (10 minutes OTM)
Perform as an unbroken complex. Use a hook grip.
10 minutes OTM:
Power clean
2 Front squat
3 Jerk
*55-65% of clean and jerk 1RM (up 5% from 5.23.22).
Metcon
P1: Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP:
5-10-15-20…
Double kettlebell deadlift >50% of bodyweight if possible.
*50m farmers carry
Metcon (AMRAP – Reps)
At 10 minutes on the clock, start a 3 minute AMRAP:
Burpee toes to bar 6″ reach to pullup bar
*Rx+ for burpee muscle up.