24
Apr
**Monday – April 25th**
Crossfit Cle – CrossFit
Swing on in to start your week off right!
Warm-up
Warm-up (No Measure)
2 minute erg
1 round
15 Russian kettlebell swing
10 stiff leg kb deadlift
5 yoga inchworm
5 scap pullup
5 reps each:
Down and finish
High pull
Footwork drop (no bar)
1 minute cranky elbows
Down and finish
High pull
Footwork drop (no bar)
High hang muscle clean
Low hang power clean
Weightlifting
5 superset round on a 3 minute rounds:
2 power clean
Single set of dips
Power Clean (5×2)
Do reps as quick singles with a drop between reps. Build to a very heavy double.
Dips (5x set)
Do a large but repeatable set.
Metcon
Metcon (Time)
3 rounds for time:
30 kettlebell swing 53/35#
20/24 calorie erg
15 toes to bar
10 handstand pushup
*Rx+ for strict or deficit hspu