Crossfit Cle – CrossFit
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 Jog down and backpedal back
10 pvc passthrough/ In a squat
5 prone snow angel (lightly weighted if possible)
Foam roll thoracic spine and or do shoulder mobility for 5 minutes.
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
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.)