**Monday – June 27th**

Crossfit Cle – CrossFit

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Let’s kick some ass and lift some weights!

Warm-up

Warm-up (No Measure)

3 rounds:

5 K squat (smooth)

5 pushup to updog

10 passthrough

5 dumbbell strict press R/L

10 Cossack’s squat

5 dumbbell windmill R/L

5 Crossover band snow angels

Set up GHD for hip extensions and warmup 3-4 sets of back squats to get to 75%

Weightlifting

6 superset rounds on a 3 minute clock:

Back Squat (6×3)

start around 75% and build for 3 sets, hold weight above 85% for the final sets.

Hip Extension (6×10)

Prone on a GHD. Neutral spine, working hip ROM.
Smooth controlled descent, swift ascent. Load with a plate if possible.

Metcon

Metcon (Time)

3 rounds for time:

21 sumo deadlift high pull 95/65#

15 front squat

9-6-3 wall climb