**Thursday – June 10th**
Crossfit Cle – CrossFit
Better put on your running shoes!
Warm-up
Warm-up (No Measure)
Knee hug down
Heel to butt back
Spiderman
Stiff leg bear crawl
Lunge and twists
High kick and floor touch
High knees
Butt kicks
3 minute calf smash or stretch
20 banded hamstring lockout R/L
Metcon
Metcon (8 Rounds for time)
MetCon:
4 rounds, each effort for time:
400m run
2 minute rest
200m sprint
1 minute rest
*Run your 400m at a pace that you would be able to sustain for more than a mile. This will be necessary to allow you to continue recovering from the 200m sprints.
Weightlifting
Snatch Drill (4-6×8 drill reps)
This is drill work for technique. Work light and work on cleaning up the little things. Weights should stay under 50% of your max snatch or power snatch
4-6 rounds, rest as needed between sets:
2 elbows high and outside
2 high hang power snatch
2 snatch balance 2 second pause in your catch
2 high hang snatch