9
May
**Monday – May 10th**
Crossfit Cle – CrossFit
Great overhead squats everyone! let’s use that confidence and build into testing some power snatches!
Warm-up
Warm-up (No Measure)
2 minute row
With a PVC pipe
10 lunge and passthrough
10 overhead squat
10 power snatch balance
10 hang power snatch
2 minute olympic wall squat
2 minute keg stretch/lat smash
With a barbell:
5 down and finish
5 elbows high and outside
5 hang muscle snatch
5 low hang power snatch
Weightlifting
Power Snatch (20 minutes to build to a heavy single)
*Spend the first 10 minutes working with lighter weight and prime good movement. Then spend 10 minutes lifting heavy singles.
Metcon
Metcon (AMRAP – Rounds and Reps)
13 minute AMRAP:
3 bar muscle up (7 pullup or chest to bar pullup)
7 double dumbbell thruster 50/35#
19 double under (50 single under)