18
Jul
**Tuesday – July 19th**
Crossfit Cle – CrossFit
Hip extension has power.
Warm-up
Warm-up (No Measure)
400m jog
5 yoga inchworm with windmills
10 pvc passthrough
5 down and finish
5 high pull
30 second PVC over shoulder stretch
5 hang muscle clean
5 front squat
5 hang power clean
5 around the world each way
5 jerk
10 clean
4 minutes for mobility before loading barbells
Weightlifting
Clean and Jerk Complex (12 sets OTM:)
Perform as an unbroken complex.
Clean
Hang power clean
Jerk
*Warmup and build up to hold for 3-4 closing rounds.
Metcon
Metcon (Time)
4 rounds for time: *12 minute cap
15 bar facing burpee
20 air squat
10 toes to bar
*Rx + for bar or ring muscle up (5 reps).