**Friday – September 9th**


**Friday – September 9th**

Crossfit Cle – CrossFit

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Hope you’ve been working on that hook grip! 5 power clean and jerks on the minute is back!


Warm-up (No Measure)

2 rounds:

10 light dumbbell power clean and push press

10 pvc passthorugh

5 situp and reach (3 second holds)

10 updog windmill/spiderman

3 minutes on the foam roller, suggest that you work on thoracic spine and lats.

warmup into your power clean and jerk load for the day


10×5 touch and go power clean and jerk OTM (Weight)

This is meant to be done as a barbell cycling piece with only touch and go reps. Choose a load that allows this for ALL 10 ROUNDS. Suggested starting point is 55% of your 1RM clean and jerk.
*8-2-21 and 7-23-21 repeat.


Metcon (AMRAP – Rounds and Reps)

17 minute AMRAP:

50 double under (100 single under)

30 wallball shot 20/14# to 10/9′

20 kettlebell sumo deadlift high pull 53/35#

10 knees to elbow

*Rx+ for 5 bar muscle ups for knees to elbow.