2
Aug
**Tuesday – August 3rd**
Crossfit Cle – CrossFit
Smooth reps up and over that box!
Warm-up
Warm-up (No Measure)
7 pushup inchworm
20 single under
7 situp and reach
20 single under
7 press to updog
20 single under
10 Cossack squat ( 3 second hold)
1 minute each side:
Banded lunge stretch
Banded front rack stretch
Work up 3×5 front squats to build to your working weight. Practice the pause on some of these squats so your systems are switched on.
Weightlifting
Front Squat (7×3)
7 superset rounds on a 3 minute clock:
3 pause front squat (3 seconds in the squat)
3 strict pullup negative (5 seconds or longer)
*Work from 65-75% on the front squat.
Metcon
Metcon (AMRAP – Reps)
7 minute AMRAP:
3 dip
10 box over 24/20″
6 dip
10 box over
9 dip
3 box over
12, 15, 18… on the dips, always 10 box over
*Rx+ for 30/24″ box over and/or strict ring dip.