**Monday – February 14th**
Crossfit Cle – CrossFit
Jumping right into another Monday!
Warm-up
Warm-up (No Measure)
3 rounds, 30 seconds per movement:
Jump rope (singles/doubles)
Luge (alternating/with twist/ Samson’s)
Situp and reach
5 dumbbell windmill R/L
5 90/90 raise and press
5 strict press in an active lunge R/L
10 I raise
1 minute banded lat stretch
Weightlifting
4 superset rounds on a 4 minute clock:
Lunge complex with a set of dumbbells:
Power clean + push press
4 overhead walking lunge
5 strict press
6 racked walking lunge
7 hang power clean
8 farmer’s carry walking lunge
15-30 second L-hang/L-sit
Dumbbell Lunge Complex (4xcomplex)
Perform the complex with a dumbbell or a set of dumbbells as prescribed.
Lunge complex with a set of dumbbells:
Power clean + push press
4 overhead walking lunge
5 strict press
6 racked walking lunge
7 hang power clean
8 farmer’s carry walking lunge
L-Sit (4×15-30 sec)
L-hang or L-sit
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
10 box over 24/20″
20 dumbbell snatch 50/35#
50 double under (1 minute of work, 100 single under)
50 Burpee February
50 Burpee February – Day 14 (5 Rounds for time)
5 rounds each for time, rest 1 minute between rounds:
10 burpee sandbag over barrier
*Use a sandbag and barrier height that you can clear smoothly. Suggested load between 20-125# and barrier between 18-40″