**Monday – February 14th**

13
Feb

**Monday – February 14th**

Crossfit Cle – CrossFit

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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″