Crossfit Cle – CrossFit
Let’s kick some ass and lift some weights!
Warm-up (No Measure)
5 K squat (smooth)
5 pushup to updog
5 dumbbell strict press R/L
10 Cossack’s squat
5 dumbbell windmill R/L
5 Crossover band snow angels
Set up GHD for hip extensions and warmup 3-4 sets of back squats to get to 75%
6 superset rounds on a 3 minute clock:
Back Squat (6×3)
start around 75% and build for 3 sets, hold weight above 85% for the final sets.
Hip Extension (6×10)
Prone on a GHD. Neutral spine, working hip ROM.
Smooth controlled descent, swift ascent. Load with a plate if possible.
3 rounds for time:
21 sumo deadlift high pull 95/65#
15 front squat
9-6-3 wall climb