**Friday – July 1st**

Crossfit Cle – CrossFit

View Public Whiteboard

Let’s load up some barbells!

Warm-up

Warm-up (No Measure)

2 rounds, 30 seconds per station with a barbell:

Good morning

Push press/ Jerk

Front squat

Spiderman/ Inchworm

10 bird dog tuck and press R/L

10 pushup (changing hand positions)

1 minute cranky elbow

2 minute foam roll back/lats

1 minute pigeon R/L

Weightlifting

6 supersets on a 3 minute clock:

Deadlift (6×5 band resisted)

5 band resisted deadlift weights around 40-60%.

Bar weight needs to be relatively light, the added resistance from the bands will be quite significant at the top of the lift.

Push-ups (6x set)

10+ unbroken pushups (Pick volume and scales wisely. You need to repeat and keep your quality for all 6 sets)

Metcon

Metcon (Time)

For time:

5-4-3-2-1

Clean and jerk 75% of your 1RM clean and jerk

Muscle up (Scaled to 2x pullup)