**Tuesday – March 23rd**
Crossfit Cle – CrossFit
Let’s keep working on that overhead position!
Warm-up
Warm-up (No Measure)
Bear crawl (down)
Backward bear crawl (back)
Power skip (Super Mario)
Spiderman crawl
Stiff legged bear crawl
Samson’s stretch
10 banded good morning
2 wall climb (10 second hold at the top)
10 PVC passthrough
10 overhead squat
10 PVC passthrough in an active squat
Metcon
P1: Metcon (Time)
3 rounds for time:
12 deadlift 70% of your 1RM clean
8 front squat
-Rest 2 minutes before P2
P2: Metcon (Time)
3 rounds for time:
16 toes to bar
8 strict handstand pushup
60 double under
-Rest 2 minutes before P3
P3: Metcon (Calories)
3 minute AMRAP:
Calories on an erg
Weightlifting
Snatch balance and Press in Snatch (5×7 + 7)
5 superset rounds, rest as needed between:
7 snatch balance
7 press in snatch
*This is intended to be very light, most athletes should use just a barbell or even a PVC for some. Focus on holding a good position in the press in snatch and using speed to get under the bar in the snatch balance.