26
Oct
**Wednesday – October 27th**
Crossfit Cle – CrossFit
Mr. Shorr Crushing some box hops!
Warm-up
Warm-up (No Measure)
2 rounds, 30 seconds each station:
Single under
Jumping spidermam
Prone snow angel, no load
Deadbug
1 minute couch stretch R/L
1 minute calf stretch or smash R/L
with barbell:
10 k-squat
5 down and finnin
5 highpull
5 hang muscle snatch
5 hang power clean
Weightlifting
Power Clean (15×2)
15 minutes OTM:
2 power clean (touch and go)
*Warm up at 50% for 5 sets and then build up to a heavy double by set 15.
Metcon
Metcon (Time)
For time:
50 box hop 24/20″
30 burpee pullup
10 deadlift 70% of your 1RM
*Rx+ for 30/24″ box and Pullup bar that is 10/8″ outside standing reach.