**Monday – January 25th**

Crossfit Cle – CrossFit

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Let’s test that technique!

Warm-up

Warm-up (No Measure)

3 rounds:

6 burpee (big overhead reach and clap)

6 lunge and twist/Samson’s/passthrough

6 good morning

2 minutes of cranky elbows

With a PVC pipe:

5 down and finish

5 high pull

5 footwork drop (front rack)

5 tall clean

5 high hang clean

With a barbell:

5 high hang clean

5 hang clean

5 low hang clean

5 clean

Weightlifting

Clean (30 minutes to establish a 1RM)

work light and add mobility for the first 15 minutes to warm up. Fewer lifts, more weight and more rests in the latter half.

Metcon

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP:

10 lateral burpee over barbell

5 deadlift with your 1RM clean weight