Crossfit Cle – CrossFit
Working on those good quality squats.
Warm-up (No Measure)
3 minutes of “Cindy”:
5 pullup/ ring row
15 air squat
10 Cossack’s squat
30 seconds working barbell in the front rack (Elbows up)
10 good morning
30 seconds working cranky elbows
Kettlebell snatch drill:
5 single arm swing R/L
5 single arm swing and release R/L
5 single arm swing R/L (just above forehead)
3×5 kettlebell snatch R/L (work light and work on flowing smooth reps, use a switch to move from hand to hand?)
Front Squat (5-5-3-3-3-3)
7 sets on a 2 minute clock. Build up to a very heavy triple.
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
10 kettlebell snatch
15 goblet squat
Pick a weight that allows you to practice and improve your KB snatch.