Crossfit Cle – CrossFit
Let’s load up some barbells!
Warm-up (No Measure)
2 rounds, 30 seconds per station:
Backward single under
Lunge and twist/Samson’s stretch
Barbell muscle clean and strict press (do a slow step by step return for your next rep, shoulders, thighs then down to mid shin)
2 minute thoracic spine/lat roll or other shoulder/overhead mobility.
2 minute couch stretch or other squat mobility
2 minute cranky elbows or other front rack mobility
Pick your jerk type that you will use to max out your clean and jerk. Do 3×5 reps a barbell working for perfect warmup reps.
Clean and Jerk (1RM)
20 minutes to build to a 1RM Clean and Jerk. Use the first 10 minutes to warmup and practice technique before going for your 1RM.
Metcon (3 Rounds for reps)
Back to Back to Back Tabatas:
Alternating overhead lunge 95/65#
Sumo deadlift high pull
*Complete a full 8 round Tabata at each movement. Shoot for a consistent number and record each movement as total reps completed (3 rounds for 3 movements).