28
Apr
**Friday – April 29th**
Crossfit Cle – CrossFit
Kettlebell April is almost over!
Warm-up
Warm-up (No Measure)
3 rounds:
10 box step up (low/high)
8 sumo foldover
6 lunge and twist
10 banded goodmorning
5 single arm strict press R/L
5 windmill R/L
1 minute banded lat stretch R/L
Weightlifting
10 double dumbbell deadlift
7 double dumbbell strict press
Deadlift (6×10)
10 double dumbbell deadlift (build weight for the first 3 sets and hold for the final 3)
Shoulder Press (6×7)
7 double dumbbell strict press (build weight for the first 3 sets and hold for the final 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP:
20 kettlebell snatch 53/35#(done as 10R/ Switch/ 10L) Sub DB snatch if needed.
100m overhead carry, switch arms as needed
20 alternating goblet lunge