18
Sep
**Monday – September 19th**
Crossfit Cle – CrossFit
Working on those skills!
Warm-up
Warm-up (No Measure)
3 minutes of “Cindyish:
5 toes to bar/leg raise (strict, build to kip)
10 pushup
15 air squat
10 pvc passthrough
5 goodmorning
10 Cossack’s squat
5 around the world each way
5 push jerk
10 lunge and passthrough
5 split jerk
1 minute of cranky elbows
Weightlifting
Clean and Jerk Complex (10x Complex)
Perform as an unbroken complex.
10 sets on a 2 minute timer:
Power clean
Clean
Jerk
*Build weight and hold the final 3 rounds heavy.
MetCon
Metcon (3 Rounds for reps)
3x 5 minute AMRAP, rest 3 minutes between rounds:
200m run
18 front squat 135/95#
12 toes to bar
Alternating dumbbell snatch 50/35#
*Rx+ for a heavier front squat and/or 6 muscle up.
Attempt to complete in 3 minutes or better. 40 + dumbbell snatches would be ideal.