Crossfit Cle – CrossFit
Effort breeds results! Welcome to CLE John!
Warm-up (No Measure)
1 minute row
10 Samson’s stretch
5 yoga inchworm
15 PVC passthrough
1 minute R/L banded hamstring floss
1 minute R/L elevated pigeon pose
Between rounds on the weightlifting, continue mobilizing and warming up (specifically for the deadlift and power snatches)
7 superset round on a 3 minute clock:
30 second handstand practice (hold, walk, shoulder tap…)
*Start at 70% of your 1RM deadlift and build to 85+% and maintain weight for the final 3 sets.
5 rounds for time: *10 minute cap
15 wallball shot 20/14# to 10/9′
10 toes to bar
5 power snatch
Use loads light enough that you will be able to do 5 touch and go reps on the power snatch each round.