**Tuesday – March 2nd**
Crossfit Cle – CrossFit
Another Mike joining our community! So many Mikes!
Warm-up
Warm-up (No Measure)
2 rounds:
30 second single under
30 second banded good morning
30 second banded over and back strict press
10 supine banded leg crossover
10 high/low spiderman
1 minute low banded rack stretch (EA)
With a barbell:
5 down and finish
5 hang muscle clean
5 front squat (to just above parallel)
5 low hang power clean (focus on smoothly cycling both directions)
Weightlifting
Power Clean (7 rounds on a 2 minute clock:)
3 touch and go power clean
*Start around 50% of your 1RM clean and jerk and build up to the heaviest controlled touch and go triple that you can do.
Metcon
Metcon (Time)
For time:
Start with 100 double under (200 single under sub, 3 minutes tops)
Then 3 rounds:
10 lateral burpee over barbell
20 deadlift 135/95#
10 lateral burpee over barbell
10 shoulder to overhead
Finish with another 100 double under