**Tuesday – July 12th**

11
Jul

**Tuesday – July 12th**

Crossfit Cle – CrossFit

View Public Whiteboard


Smoking those GHDs with ease!

Warm-up

Warm-up (No Measure)

3 rounds, 30 second stations:

Jump rope

Situp and reach

PVC Pass through/ Around the world/ Passthrough in a squat

Overhead squat

3 minute foam roll thoracic spine and lats

5 minutes to do mobility and get your bar out to do:

2 rounds, separated by mobility:

5 down and finish

5 high pull

5 hang power snatch

Warm-up (No Measure)

3 rounds, 30 second stations:

Jump rope

Situp and reach

PVC Pass through/ Around the world/ Passthrough in a squat

Overhead squat

3 minute foam roll thoracic spine and lats

5 minutes to do mobility and get your bar out to do:

2 rounds, separated by mobility:

5 down and finish

5 high pull

5 hang power snatch

Weightlifting

Power Snatch (15×3)

15 minutes OTM:

3 power snatch

*Perform as an unbroken set each round somewhere between 60-65% of your 1RM snatch.

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP:

3-6-9-12…

Box over 24/20″

Situp

*Rx + for a higher box and/or GHD situp