4
Jul
**Tuesday – July 5th**
Crossfit Cle – CrossFit
Dumbbells overhead!
Warm-up
Warm-up (No Measure)
2 minute row
10 good morning
10 pvc passthrough
10 hang power clean
10 front squat
5 push press
5 push jerk
10 Cossack’s squat
10 squat and reach
1 minute banded lat stretch R/L
2 minutes of front rack stretching
Weightlifting
Macho Man Complex (10×1 complex)
3 power clean
3 front squat
3 push jerk
10 rounds on 2 minute clock:
3 power clean
3 front squat
3 push jerk
work the first 5 at 50% of your clean and jerk 1RM, then ascend as desired.
Metcon
Metcon (Time)
3 rounds for time:
30 alternating dumbbell snatch 50/35#
20 single arm overhead squat (10R/10L)
10 box hop 30/24″
*Scale the squat to an overhead lunge as needed.