12
Jul
**Tuesday – July 13th**
Crossfit Cle – CrossFit
Up and over, get those barbells on your backs!
Warm-up
Warm-up (No Measure)
Bear crawl down
Walking lunge back
High kick, floor touch
Spiderman
5 I-T-Y raise
5 snow angel
With a PVC pipe:
5 down and finish
5 elbows high and outside
5 high hang muscle snatch
5 power snatch balance
5 hang power snatch
Spend 4 minutes on your overhead mobility (keg stretch, banded lat stretch, GHD archover…)
Weightlifting
Power Snatch (10×5)
10 minutes OTM:
5 power snatch
*Build for the first 5 rounds and keep a difficult weight for the final 5 minutes.
Metcon
Metcon (Time)
4 rounds for time:
30 double under (60 singles or 30 seconds with your rope)
10 burpee pullup
30 double under
20 back squat 135/95#