**Tuesday – August 2nd**

1
Aug

**Tuesday – August 2nd**

Crossfit Cle – CrossFit

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Keep it is light and fast!

Warm-up

Warm-up (No Measure)

200m run

5 PVC K-squat

10 passthrough

10 behind the neck strict press

10 spiderman windmill

10 press in snatch

10 overhead squat

3 minutes on a foam roller working through back and lats

1 minute banded hamstring lockout R/L

Weightlifting

5 supersets on a 4 minute clock:

Deadlift (5×4)

Start around 50% of your 1RM loaded on your barbell. Increase to very heavy load and hold or keep increasing for all 5 sets. Work to keep control on the descent. Don’t let the band pull you out of shape.

Reverse Dumbbell fly (5×10)

Perform bent over with knees slightly bent.
Move smooth and controled reps at moderate weights. No herky jerky.

Banded Tricep Push Down (5×20)

Smooth but also fast. Try to keep the same cycle rate start to finish.

Metcon

Metcon (Time)

5 rounds for time:

10 hang power snatch 75/55#

10 overhead squat

200 run

Rx+ for heavier barbell.