16
May
**Tuesday – May 17th**
Crossfit Cle – CrossFit
One run and done! It’s inside that you’ll find today’s fun!
Warm-up
Warm-up (No Measure)
2 rounds:
200m run
5 sumo foldover
10 jumping Spider-Man
10 pvc overhead squat
With a PVC pipe now and with a barbell before the metcon:
5 down and finish
5 elbows high and outside
5 high hand muscle snatches
5 snatch drop
5 hang snatch
1 minute of banded hamstring lockout R/L
Weightlifting
Deadlift (3×5, 4×2)
7 superset rounds on a 3 minute clock:
Deadlift 3×5, 4×2 (build to a very heavy double 80%+ of your 1RM)
Alternate each round:
3 Crossover I-T-Y raise (super controlled)
5 prone snow angels (use plates if possible)
Metcon
Metcon (Time)
For time: *10 minute cap
800m run
40 hang snatch 75/55#
30 toes to bar