Crossfit Cle – CrossFit
Come and get yourself some fitness!
Warm-up (No Measure)
2 minute erg
5 yoga inchworm (with updog windmills)
10 pvc passthrough
10 sumo foldover
5 Crossover R/L
5 crossover symmetry snow angels
Down and finish
Hang muscle clean
Hang power clean
Low hang clean
30 second staff stretch R/L
1 minute cranky elbows
*Reset for each new rep.
Clean and Jerk Complex (7 sets on a 2 minute clock:)
Perform as an unbroken complex.
Power clean and push press
Power clean and push jerk
Clean and (split) jerk
*Perform as three individual reps from the floor and finish in less than 30 seconds. Start around 40% or your 1RM Clean and jerk and build to a complex max.
5 rounds for time: *15 minute cap
18 kettlebell swing 53/35#
12 box hop 24/20″
3 muscle up (3 Pullup+Toes to bar reps)
*Rx+ for 30/24″ box hops and 6 muscle up