**Friday – January 22nd**

21
Jan

**Friday – January 22nd**

Crossfit Cle – CrossFit

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Warm-up

Warm-up (No Measure)

Warmup:

3 minute AMRAP:

6 pushup

6 row

6 alternating lunge

10 PVC passthrough

10 banded goodmorning

10 banded over and back strict press

10 banded crossover (5 EL then switch)

Burgener style warmup with a barbell:

5 down and finish

5 high pull

5 high hang muscle clean

5 power position footwork drop

5 high hang power clean

Weightlifting

Accessory Supersets (5 superset rounds on a 3 minute clock:)

Perform movements back to back. Use extra time to stretch mobilize or practice simple movement patterning.
10 bent over row

5 good morning

5 GHD situp (1 second pause at 180 degrees both on the down and on the up)

*Start with 30% of your 1RM clean and ascend as you find fit.

Metcon

Metcon (Time)

5 rounds for time: *10 minute cap

10 hang power clean

8 alternating lunge (front rack)

6 push jerk
*Use 40-50% of your 1RM clean and jerk. Should be light enough for unbroken movements and quick rounds.