**Monday – September 19th**

18
Sep

**Monday – September 19th**

Crossfit Cle – CrossFit

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Working on those skills!

Warm-up

Warm-up (No Measure)

3 minutes of “Cindyish:

5 toes to bar/leg raise (strict, build to kip)

10 pushup

15 air squat

10 pvc passthrough

5 goodmorning

10 Cossack’s squat

5 around the world each way

5 push jerk

10 lunge and passthrough

5 split jerk

1 minute of cranky elbows

Weightlifting

Clean and Jerk Complex (10x Complex)

Perform as an unbroken complex.
10 sets on a 2 minute timer:

Power clean

Clean

Jerk

*Build weight and hold the final 3 rounds heavy.

MetCon

Metcon (3 Rounds for reps)

3x 5 minute AMRAP, rest 3 minutes between rounds:

200m run

18 front squat 135/95#

12 toes to bar

Alternating dumbbell snatch 50/35#

*Rx+ for a heavier front squat and/or 6 muscle up.

Attempt to complete in 3 minutes or better. 40 + dumbbell snatches would be ideal.