Crossfit Cle – CrossFit
It’s time again… add a few pounds over last time and hang on to that bar!
Warm-up (No Measure)
500m row ski or run
Knee hugger into Samson’s stretch down
2 minute keg stretch/lat smash
1 minute of cranky elbows
With a barbell:
5 down and finish
5 high hang muscle clean
5 low hang power clean
5 push press
5 push jerk
5 low hang power clean and jerk
2-3 warmup sets of 3-5 power clean and jerks at weights building to your working load.
10×5 touch and go power clean and jerk OTM (Weight)
This particular barbell cycling component must be done with only touch and go reps. Choose a load that will allow you to complete all 10 rounds without any broken sets.
Metcon (5 Rounds for reps)
5 superset rounds, rest roughly 1 minute between movements:
30-45 seconds of handstand work (Handstand hold, wall climb, shoulder taps, handstand walk)
45-60 seconds of pistols
Perform each movement at a pace that allows you to be consistent and work on movement quality as well as speed.