**Friday – January 29th**


**Friday – January 29th**

Crossfit Cle – CrossFit

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Step right up! Let’s see what you can put overhead!


Warm-up (No Measure)

2 rounds:

10 dumbbell snatch

10 dumbbell strict press (5 per arm)

10 overhead dumbbell lunge (do 5 per arm, alternating legs each rep

20 PVC passthrough

10 behind the neck press

2 minute lat smash or banded lat stretch (EA)

2 rounds:

3 dip and hold (no bar)

3 split jerk drop (footwork only, no bar)

3 split jerk (barbell)


Split Jerk (30 minutes to build to a 1RM split jerk)

Work light and add mobility for the first 15 minutes to warm up. Fewer lifts, more weight and more rests in the latter half.


Strict Pullup (Establish a set for max reps)

Do your best to hold your body in a hollow and pull the bar to your body rather than reaching your chin over the bar. Use bands or modify to rows as needed.
Perform 2-3 small warmup sets, then perform a max set of strict pullups