Crossfit Cle – CrossFit
Swing those kettlebells high and heavy!
Warm-up (No Measure)
10 Box step up
10 Kettlebell swing light
1 wall climb and hold 10 seconds
2 rounds with the pvc pipe:
5 push press
5 push jerk
5 good morning
1 minute couch stretch R/L
Warmup round with a lighter weight:
5 Push press
5 Push jerk
5-15 Hip extension (do a little more than half of what you hope to hit each round)
Push Press (3×5)
String 5 smooth reps together, Keep dip shallow and spine vertical.
Push Jerk (3×5)
Increase weight from push press if possible. Technique over load.
Hip Extension (3x max unbroken reps)
Prone on a GHD. Neutral spine, working hip ROM.
Stop before form breaks down. Cap at 25 reps.
3 rounds for time on a Tabata timer:
20 kettlebell swing 53/35#
5 wall climb
*Rx+ for heavier kettlebell swing.