**Friday – July 29th**

Crossfit Cle – CrossFit

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Using that overhead!

Warm-up

Warm-up (No Measure)

2 rounds:

5 pushup

10 air squat

Jog down

Backpedal back

10 pvc passthrough

10 squat and reach (3 second holds)

5 inchworm (no yoga)

10 pvc passthrough in an active squat

10 overhead squat

Review bracing and loading for back squats then practice 5 reps focused on staying tight

2 minute olympic wall squat stretch

Warmup back squat to begin around 70%

Weightlifting

6 superset rounds on a 3 minute clock:

4 back squat 70%+ of 1RM back squat

10 supinated band pull apart

Back Squat (6×4)

Do all sets over 70% if possible. Building and holding heavy for the final 2 rounds.

Metcon

Metcon (Time)

2 rounds for time on a Tabata timer:

100 double under (2 minutes max, 200 single under)

30 deadlift 135/95#

20 toes to bar

10 overhead squat 135/95#