**Tuesday – August 16th**

Crossfit Cle – CrossFit

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Swing ’em high!

Warm-up

Warm-up (No Measure)

2 minute erg

10 pvc passthrough

10 sumo foldover

10 lunge and twist

5 around the world each way

10 front squat

20 second hang from pullup bar

10 slap hugs

10 scap pullup

5 forward circles

5 backward circles

5 pullups or 10 ring row

Weightlifting

6 supersets on a 3 minute clock:

Snatch Grip Deadlift (6×5)

Use a hook grip and do controlled touch and go sets 70-100% of your 1RM snatch

Band Pull Apart (6×10)

Hold the band in a prone grip

Strict Pullup (6×5+)

Do your best to hold your body in a hollow and pull the bar to your body.
Perform a repeatable set of 5 or more reps. Use band assistance as needed to hit 5 or more.

Metcon

Metcon (Time)

5 rounds for time:

50 double under (1 min, 100 single under)

15 kettlebell swing 53/35#

15 goblet squat

*Rx+ for heavier kettlebell.