Crossfit Cle – CrossFit
Oh yeah! Feel the burn!
Warm-up (No Measure)
High knees down
Butt kicks back
lunge and twist
2 minutes cranky elbows
2 minutes keg stretch or other shoulder opener
With a barbell:
10 hang power clean
10 push jerk
5 low hang power clean and jerk
*Rest 30 seconds between movements.
30 Clean and Jerks, 135# / 95#
For this workout, clean and jerk allows for any ground to overhead movement that passes through the shoulders. Use weights that allow times under 5 minutes.
Metcon (5 Rounds for reps)
5 superset rounds, on a 3 minute clock:
10-20 GHD situp
3-5 strict pullup, 3 second chin over bar hang and controlled negative descent
Do pullups as a continued set if possible, or break into singles as needed to keep movement quality