3
Oct
**Monday – October 4th**
Crossfit Cle – CrossFit
Building tolerance is key to avoiding those week long sore abs! Let’s get those reps in!
Warm-up
Warm-up (No Measure)
High knees down
Butt kicks back
Bear crawl
Power skip/Supermario
10 situp and reach
20 PVC passthrough
10 behind the neck push press
20 forward and backward arm circles
10 pushup to updog windmill
Weightlifting
Behind the neck push press (6×5)
6 superset rounds on a 3 minute clock:
5 behind the neck push press
10-15 GHD situp
*Build up weight to a heavy but safe loading and hold weight for the final two sets.
Metcon
Metcon (Time)
3 rounds for time:
15 hang power clean 135/95#
10 front squat
15 deadlift
50 double under (1 minute or 100 single under)