**Monday – May 2nd**


**Monday – May 2nd**

Crossfit Cle – CrossFit

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It’s time to dance with those dumbbells! Please be extra careful when you put them back on the rack.


Warm-up (No Measure)

2 rounds:

2 Jog down and backpedal back

10 pvc passthrough/ In a squat

10 spiderman

5 prone snow angel (lightly weighted if possible)

Foam roll thoracic spine and or do shoulder mobility for 5 minutes.

Burgener warmup:

5 reps each movement:

Down and finish

Elbows high and outside

Hang muscle snatch

Power snatch balance

Low hang power snatch


Power Snatch (5×3)

5 superset rounds on a 3 minute clock:

3 power snatch (Perform as 3 quick singles. Start around 60% of your 1RM power snatch and build to a heavy set of 3.)

10 V-up or Lemon squeeze followed immediately by 30 seconds of flutter kicks


Metcon (Time)

For time: *15 minute cap


Burpee dumbbell snatch 50/35# (alternating arms each rep. You may do the burpee with your hand on the floor or the dumbbell.)

*The workout starts with a 400m run, and you must run 400m after each set of Burpee DB snatch. 4 total 400m runs.

**Rx+ for a heavier dumbbell (don’t attempt unless you are confident you will not be capped.)