**Tuesday – April 26th**

Crossfit Cle – CrossFit

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Yazid crushing some box overs!

Warm-up

Warm-up (No Measure)

2 rounds:

10 air squat

5 good morning

10 Cossack’s squat/spiderman

5 pullup/ring row

1 minute lat stretch R/L

1 minute couch stretch R/L

Get a barbell out and do:

2 rounds:

5 hang power clean and jerk

5 back squat

Then start warming up Pause squats and building towards 50-60%

Weightlifting

7 superset rounds on a 3 minute clock:

5 back squat

3 weighted strict pullup

Back Squat (7×5)

5 back squat (Reps 1-3 pause for 3 seconds in the bottom, reps 4-5 are regular squats)

*Work up from 50-60% of your 1RM to a max for the 5

Pull-ups (7×3)

3 weighted strict pullup (scale as needed to do 3 difficult, unbroken reps each round)

*We did a 5×3 on 4-6-22. Use that as a guide point.

Metcon

Metcon (Time)

2 rounds for time: *7 minute cap

20 burpee box over 24/20″

50 double under (1 minute of work)

7 power clean and jerk 50% of your power clean double (from yesterday)

*Rx+ if you do burpee box jump overs on the 24/20″ box