14
Nov
**Monday – November 15th**
Crossfit Cle – CrossFit
Sometimes you have to work through the difficult and uncomfortable to find the purpose of a thing.
Warm-up
Warm-up (No Measure)
2 rounds, 30 sec per station:
Single under
Jumping Spiderman
Lunge and twist
PVC split jerk
20 PVC pass through
5 I-T-Y raise
10 hang power clean
1 minute cranky elbows
1 minute L/R banded lay stretch
Review complex
Weightlifting
Clean and Jerk Complex (5×1)
Perform as an unbroken complex.
5 superset rounds on a 3 minute clock:
Barbell Complex:
2 deadlift
2 hang power clean
2 front squat
2 split jerk
15-25 second L-sit or hang
*Build a max for the complex.
Metcon
Metcon (Time)
5 rounds for time: *13 minute cap
5 power clean and jerk 135/95#
15 situp
50 double under (1 minute work, 100 single under)
*Rx+ for 155/105# and GHD situp.