28
Sep
**Wednesday – September 29th**
Crossfit Cle – CrossFit
Some power cleans and a little chipper!
Warm-up
Warm-up (No Measure)
2 rounds on a 30 second clock:
Medball clean
Lunge and twist
Situp
PVC passthrough
90 seconds banded front rack stretch R/L (band attached around knee height on the rig)
Burgener warmup:
5 reps each:
Down and finish
High pull
High hang muscle snatch
front squat (to just above parallel)
hang power clean
Weightlifting
Clean Complex (10×2)
Perform as an unbroken complex. Use a hook grip.
10 minutes OTM:
2 power clean
*Build up for the first 5 minutes and stay heavy for the final 5.
Metcon
Metcon (Time)
For time:
100/80 calorie row
80 kettlebell swing 53/35#
60 overhead squat 95/65#
40 toes to bar
20 triple under (60 double under scale)