Crossfit Cle – CrossFit
Have to put it overhead before you can squat it!
Warm-up (No Measure)
2 minute row
10 spiderman windmill
10 PVC overhead squat
10 PVC passthrough
10 good morning
10 behind the neck jerk
1 minute banded lat stretch (R/L)
1 minute lacrosse ball around the shoulder blade (R/L) or 2 minute keg stretch
Behind The Neck Jerk (12 sets on a 2 minute clock:)
Behind the neck jerk with your overhead squat grip
*Split or push, build to a very heavy single.
Deadlifts, 225# / 155#