Crossfit Cle – CrossFit
So many weights and so many ways to pick them up!
Warm-up (No Measure)
500m row ski or run
Knee hugger into Samson’s stretch down
2 minute keg stretch/lat smash
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.
*Last programmed 4.14.21
4 superset rounds:
10-20 GHD situp
10 elbows high and outside (from a high hang)
10 good morning
*Use just the bar or lighter loads to allow proper snatch technique work.