**Monday – April 4th**
Crossfit Cle – CrossFit
Anybody going unbroken on this one?
Warm-up
Warm-up (No Measure)
3 rounds 30 seconds per station:
Air squat (squat and reach, hands overhead squats)
Scap pullup/ Kip/ pullup, toes to bar
Jump rope
10 Sumo foldover
10 low hang power clean (barbell)
10 Spider-Man
10 front squat (barbell)
1-2 minutes of cranky elbows
2-3 minute ankle hip out on for squat
Weightlifting
Power Clean Complex (15 minutes OTM:)
Perform lifts as detailed
Power clean
Hang power clean
3 front squats
*Start around 30% of your 1RM, stay light for initial 8 minutes and then build up and end very heavy!
Metcon
Metcon (Time)
For time:
100 double under (200 singles, 2 minutes of work)
50 wall ball shot 20/14# to 10/9′
30 toes to bar
50 double under (100 singles, 1 minute of work)
30 wallball shot
15 chest to bar pullup (regular pullup)
25 double under (50 singles, 30 second work)
15 wall ball shot
10 bar muscle up (20 dips)