**Friday – April 6th**

Crossfit Cle – CrossFit

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Let’s get some barbells overhead!

Warm-up

Warm-up (No Measure)

2 rounds:

5 single arm dumbbell strict press R/L

10 alternating lunge

10 straight leg dead bug

15 pvc passthrough/in a squat

1 minute cranky elbows

1 minute banded lat stretch R/L

Get your barbell and do a 2 warmup sets to get to your starting weight for the strict press

Weightlifting

7 superset rounds on a 3 minute clock:

5 strict press (start light and build up to 5 RM)

7-15 GHD situp (smooth unbroken set)

Shoulder Press (7×5)

Start light and build to a 5RM for the day.

GHD Sit-ups (7xSet)

7-15 reps done in a single unbroken set

Metcon

Metcon (Time)

3 rounds for time on a Tabata timer: *12 minute cap

20 overhead squat 95/65#

50 double under (100 single under)

10 power snatch

*Rx+ for heavier OHS and power snatch.