**Tuesday – March 2nd**


**Tuesday – March 2nd**

Crossfit Cle – CrossFit

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Another Mike joining our community! So many Mikes!


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)


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 (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