**Tuesday – April 19th**

Crossfit Cle – CrossFit

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Swing those kettlebells high and heavy!

Warm-up

Warm-up (No Measure)

2 rounds:

10 Box step up

10 Kettlebell swing light

1 wall climb and hold 10 seconds

2 rounds with the pvc pipe:

5 push press

5 passthrough

5 push jerk

5 good morning

1 minute couch stretch R/L

Warmup round with a lighter weight:

5 Push press

5 Push jerk

5-15 Hip extension (do a little more than half of what you hope to hit each round)

Weightlifting

Push Press (3×5)

String 5 smooth reps together, Keep dip shallow and spine vertical.

Push Jerk (3×5)

Increase weight from push press if possible. Technique over load.

Hip Extension (3x max unbroken reps)

Prone on a GHD. Neutral spine, working hip ROM.
Stop before form breaks down. Cap at 25 reps.

Metcon

Metcon (Time)

3 rounds for time on a Tabata timer:

20 kettlebell swing 53/35#

5 wall climb

250m row/ski

*Rx+ for heavier kettlebell swing.