Crossfit Cle – CrossFit
The best way to get better at anything is to show up and do the work!
Warm-up (No Measure)
30 seconds burpee
10 lunge and twist
30 seconds med ball clean
10 sumo foldover
30 seconds PVC passthrough/around the world
With a PVC pipe:
5 down and finish
5 high pull
5 high hang muscle clean
5 hang power clean
2 minute cranky elbow stretch
Repeat the 5’s with a Barbell
Burpee box hop 30/24″
Hang power clean 50% of 1RM clean and jerk
Metcon (5 Rounds for reps)
5 superset round, rest as needed between rounds:
5-10 difficult* pistols on each leg
5-10 strict dips (to build strength) or 5-10 kipping dips (if you have the strength, but need to develop the skill of a kip)
*Difficulty depends on your abilities. Seated to a box/stack of plates or standing heel touches will be the preferred options to find depth with control. Scale up to weighted if necessary.
**We did this last Wednesday (March 17th), check wodify and move yourself a little further in ROM or loading. Track progression in Wodify.