Crossfit Cle – CrossFit
Another newcomer learning to cycle the barbell with us, welcome Torrez!
Warm-up (No Measure)
5 burpees on the North end, 10 situp on the South end:
High knees down
Butt kick back
High kick and floor touch
2 rounds with a PVC pipe:
3 down and finish
3 hang muscle clean
3 dip and pause
3 high hang power clean to push press (time and cycle your catch to overhead transition)
2 rounds with a barbell, 2 minute cranky elbows stretch between
5 low hang power clean and jerk (cycle overhead and transition into a smooth loading for a second rep)
Power clean and jerk (10 minutes OTM: 5 power clean and jerk)
*Your focus here should be to perform these 5 reps as a smooth controlled touch and go set each round. Today explore through ascending weights you’re capable of cycling for 5 reps OTM. In future weeks we will attempt to do this with progressively increasing weights. Last couple minutes will be very uncomfortable.
Metcon (5 Rounds for time)
5 rounds each for time on a 4 minute clock:
7-10 burpee box over 24×18/18×24″
*Finish each round within 2:30 affording yourself a minimum of 90 seconds rest each round, scale accordingly.
**Rx+ for full reps and a weight vest .