Crossfit Cle – CrossFit
Who’s down for a few synchronized situps?
Warm-up (No Measure)
10 Med ball clean
10 Situp and reach (alternate left and right)
Pushup to updog
Lunge and passthrough
30 second supine crossover (EL)
3 minute keg stretch and lat/tricep roll out
1 minute couch stretch (EL)
Before going to your starting weight for the weightlifting, perform the complex 4 times with a barbell. Don’t focus on speed but rather catch positions and smooth transitions. Today’s barbells intended to be more of a heavy one than a fast moving one, especially on the back end when you are getting fatigued.
Clean and Jerk Complex (10 minutes OTM:)
Perform as an unbroken complex. Use a hook grip
Power clean and jerk
Hang clean and jerk
*Use approximately 60-70% of your 1RM clean and jerk if possible.
**Score with your starting weight and your finish weight.
7 rounds for time: *15 minute cap
50m farmer’s carry 20% of your 1RM deadlift each hand
15 GHD situp