**Tuesday – May 10th**


**Tuesday – May 10th**

Crossfit Cle – CrossFit

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Let’s load up some barbells!


Warm-up (No Measure)

2 rounds, 30 seconds per station:

Single under

Backward single under

Lunge and twist/Samson’s stretch

Barbell muscle clean and strict press (do a slow step by step return for your next rep, shoulders, thighs then down to mid shin)

Alternating spiderman

2 minute thoracic spine/lat roll or other shoulder/overhead mobility.

2 minute couch stretch or other squat mobility

2 minute cranky elbows or other front rack mobility

Pick your jerk type that you will use to max out your clean and jerk. Do 3×5 reps a barbell working for perfect warmup reps.


Clean and Jerk (1RM)

20 minutes to build to a 1RM Clean and Jerk. Use the first 10 minutes to warmup and practice technique before going for your 1RM.


Metcon (3 Rounds for reps)

Back to Back to Back Tabatas:

Double under

Alternating overhead lunge 95/65#

Sumo deadlift high pull
*Complete a full 8 round Tabata at each movement. Shoot for a consistent number and record each movement as total reps completed (3 rounds for 3 movements).