**Friday – February 13th**


**Friday – February 13th**

Crossfit Cle – CrossFit

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Time to start tackling new overhead skills and drills!


Warm-up (No Measure)

2 rounds:

5 ring row

5 piked pushup

5 sumo foldover

5 slow wall squat

With a PVC pipe:

10 passthrough

5 behind the neck push press (snatch/overhead squat grip)

5 overhead squat

5 snatch balance

10 passthrough

Transition into a barbell and perform 10 snatch balances ascending to a starting point if applicable.


Weightlifting/Gymnastics Mashup (5 superset rounds on a 3 minute clock:)

Focus on building strength and skill.
Snatch balance into 5 overhead squat (start light enough to snatch balance safely, go up as able)

2x Pullup complex:

Strict pullup

3-5 second chin over bar hang

3-5 second pullup negative

*Perform 2 reps of the complex unbroken if possible.


Metcon (AMRAP – Rounds and Reps)

17 minute AMRAP:

250/200m row

20 pistol

15 GHD situp

10 strict handstand pushup