**Tuesday – July 12th**
Crossfit Cle – CrossFit
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