**Tuesday – March 8th**
Crossfit Cle – CrossFit
Only one more round of the 2022 Open! What movements will we see this Thursday?
Warm-up
Warm-up (No Measure)
2 rounds:
5 single arm dumbbell strict press R/L
5 dumbbell windmill R/L
10 pvc passthrough
5 I – raises
10 scap pullup
10 Samson’s stretch
1 minute banded lat stretch R/L
1 minute cranky elbows stretch
Drill strict press and push press with a barbell before adding load
Weightlifting
Shoulder to overhead complex (5 sets)
5 superset rounds on a 3 minute clock:
2 strict press + 3 push press
10 banded no moneys
*Build to a heavy finish on the complex.
Metcon
Metcon (5 Rounds for reps)
15 minutes alternating OTM:
Gymnastics complex:
3-5 toes to bar
2-4 pullup
1-3 bar muscle up
Big set of double under (30-45 seconds of work)
Double dumbbell lunge complex:
6 overhead walking lunge
6 racked walking lunge
6 farmers carry walking
*Use weight on the lunge that allows you to move smooth and unbroken through your steps. Score your total double unders completed, note your gymnastics and the dumbbell weights.