**Friday – August 26th**

Crossfit Cle – CrossFit

View Public Whiteboard

Just pushing on the world!

Warm-up

Warm-up (No Measure)

2 rounds, 30 seconds each station:

Box step over

Barbell push press

Yoga inchworm/spiderman

PVC passthrough

10 banded good morning

10 glute bridge

10 bird dog (tuck and press)

Go over Deadlift and cover the 2 second pause below the knee.

1 minute banded crossover R/L

Weightlifting

6 supersets on a 3 minute clock:

Deadlift (6×5)

5 pause deadlift 2 second hold just below the knee (50-60% of 1RM deadlift).

Handstand Push-ups (6x set)

Single calculated set of strict handstand pushup.

Predict fatigue. Start at around a 7 RPE to be able to keep all your sets the same without failure.

MetCon

Metcon (Time)

For time: *10 minute cap

50 box over 24/20″

30 power clean 135/95#

10m handstand walk (50 shoulder taps, scale to a box, pike or plank as needed.