Crossfit Cle – CrossFit
Clang and bang! It’s time to cycle some barbells!
Warm-up (No Measure)
30 seconds jumping jack
30 seconds hang power clean and jerk (barbell)
30 seconds air squat
5 yoga inchworm
10 PVC passthrough
10 Sotts press (barbell if able PVC if not)
1 minute tricep smash on racked barbell (EA)
1 minute thoracic spine opener on a racked barbell
With progressively building weights perform the following sets to build to your weight for the 10×5:
1×5 around 30%
1×3 at planned working weight
*Focus on accuracy and timing over speed. Smooth is fast.
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.
*Last programmed 3.9.21
Metcon (3 Rounds for reps)
3 rounds not for time:
Large set of GHD situp (15-30 reps if possible.)
7 bent over barbell row (heavy)
7 I-T-Y raises (slow and controlled)
*Score your GHD situps and note your barbell weight