**Friday – April 9th**


**Friday – April 9th**

Crossfit Cle – CrossFit

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Hey Hana! Welcome to our fitness family!


Warm-up (No Measure)

2 rounds:

3 yoga inchworm

10 jumping spiderman

10 pvc passthrough

15 air squat

Power clean mechanics

with a pvc:

5 down and finish

5 high pull

5 hang muscle clean

5 power positions drops (pvc racked)

5 low hang power clean

1 minute calf stretch or smash R/L

2 minute doorway stretch

Repeat the power clean mechanics with a barbell. Then warmup your bar facing burpee patern!


Power Through the Burpees (Time)

For time:

100 bar facing burpee

*Start the workout and each minute with power cleans (1 at GO! 1, 2 at 1:00, 3 at 2:00…) until you complete the 100 burpees or fail to complete a burpee in a given minute because you’ve been overrun by power cleans. If you are slower at bar facing burpees, choose the lighter end of the weight range. Perform power cleans using 30-40% of your clean max.
To finish this one, you gotta come out hot on those burpees!


Kettlebell Complex (5×5 R/L)

Perform a sequence of movements with a kettlebell/s.
1 arm KB swing and half rotation switch.

Learn the one arm swing and do 2×5 R/L

Learn the half rotation switch and do 3×5 single arm swings R/L with a triple switch (over, back and over again) between arms.