**Friday – June 25th**
Crossfit Cle – CrossFit
Let’s welcome another new CrossFitter to the CLE community! Welcome Mayur!
Warm-up
Warm-up (No Measure)
3 minute circuit:
3 burpee
5 PVC overhead squat
3 good morning (3 second hold)
5 PVC passthrough
6 lunge and twist (long hold)
6 Cossack’s squat (long hold)
2 minute keg stretch
Review and warmup up into the Snatch Complex:
Snatch deadlift
Snatch pull
Power snatch
Overhead squat
Weightlifting
Snatch Complex (Broken) (10 rounds on a 90 second clock)
Perform each rep/movement focusing on the quality of your movement. Each time the barbell is put on the floor, reset before starting the next lift.
Snatch deadlift
Snatch pull
Power snatch
Overhead squat
*Start relatively light <50% and ascend as technique allows.
Metcon
Metcon (Time)
For time:
50/40 calorie erg
40 lateral burpee over barbell
30 dumbbell snatch (heavy)
20 deadlift 60-65% of your 1RM
10 muscle up (sub 20 dips)
*For the dumbbell, use a weight that where you are able to cycle 10 reps at a time.