**Monday – January 11th**
Crossfit Cle – CrossFit
Hope everyone has a greyt Monday!
Warm-up
Warm-up (No Measure)
Bike, row or ski a 2 minute intro
High knees (down)
Butt kickers (back)
Hippity hoppity
Spiderman crawl
Bear crawl straight leg
Knee huggers
Overhead pushing warmup:
10 pvc passthrough
10 push press
5 dip and hold (no press)
5 push press
3 tall jerk
3 tall split jerk
5 push jerk
5 split jerk
Weightlifting
Jerk Complex (10 rounds on a 2 minute clock:)
10 rounds on a 2 minute clock:
Complex:
Push press
Push jerk
Split jerk
*Perform as a cycled complex. Increase from 50% of your push press max until you max for the complex.
*Perform as a cycled complex. Increase from 50% of your push press max until you max for the complex.
Metcon
Metcon (Time)
For time:
5-10-15
Front squat bodyweight
2x toes to bar
Scale the front squat to a reasonable weight that allows you to do the 5 and ideally the 10 unbroken.