Crossfit Cle – CrossFit
Watching all this hard work makes me sleepy!
Warm-up (No Measure)
10 legs only
10 legs and lean
10 lean and pull
10 full strokes
Spiderman crawl down
high kick and floor touch back
Repeat the pick drill
spend 5 minutes working on personal mobility needs
6x500m row, ski or 1k bike, rest 2 minutes between efforts (6 Rounds for time)
*Pace to maintain or improve splits. Optimal execution will keep all 6 efforts inside a 2 second range and the final effort will be a maximal one!
4-6 rounds, rest as needed between sets:
2 elbows high and outside
2 high hang power snatch 2 second pauses in your catch
2 snatch balance
2 high hang snatch 2 second pauses in your catch
This is drill work for technique. Work light (don’t exceed 40% of your 1RM snatch or power snatch) and work on cleaning up the little things.