13
Mar
**Monday – March 14th**
Crossfit Cle – CrossFit
Opportunity meets action! Great job on the 2022 Open everyone!
Warm-up
Warm-up (No Measure)
2 rounds:
10 box step up (low/high)
10 PVC passthrough
10 Russian kettlebell swing
10 lunge stretch (Samson’s/Lunge and twist)
1 minute banded crossover/open stretch R/L
1 minute of cranky elbow or other front rack stretch
With a barbell:
5 down and finish
5 high pull
5 high hang muscle clean
5 front squats to just above parallel
5 hang power clean
5 low hang power clean
Weightlifting
Power Clean Complex (10x complex)
Perform lifts as detailed
10 rounds on a 90 seconds clock:
Hang power clean
Low hang power clean
Power clean (stop on the floor and reset for this rep)
*Build weight and lift heavy but only with good technique.
Metcon
Metcon (Time)
For time:
10-9-8-7-6-5-4-3-2-1
Toes to bar
Box over 30/24″
Kettlebell swing 70/53#