11
Nov
**Friday – November 12th**
Crossfit Cle – CrossFit
We see you working hard! Welcome to CrossFit CLE Amy!,We see you working hard! Welcome to CrossFit CLE Amy!
Warm-up
Warm-up (No Measure)
On a rower:
1 minute at 20 strokes per minute
1 minute at 25 s/m
1 minute at 30 s/m
30 seconds at 15 s/m
10 pushup to updog windmill
20 pvc passthrough
10 Cossack’s squat
10 crossover
10 overhead squat
3 minutes on a foam roller (back and lats)
Review complex
Metcon
Metcon (3 Rounds for reps)
3×5 minute AMRAP, rest 3 minute between AMRAPs:
30/25 calorie row
15 toes to bar
Weightlifting
Clean and Jerk Complex (10 minutes to build to a 1RM)
Perform as an unbroken complex.
at 24 minutes on the clock:
10 minutes to establish a 1RM for the complex
Power clean
Thruster
Split jerk