**Tuesday – September 13th**
Crossfit Cle – CrossFit
Staying low!
Warm-up
Warm-up (No Measure)
2 rounds:
10 alternating lunge (backward step)
5 dumbbell windmill R/L
10 elephant trunk
10 pvc passthrough
10 pushup with hand position changes
30 seconds slappy hugs
3 forward arm circles
3 backward arm circles
5 explosive pushup
5 around the world each way
1 minute couch stretch R/L
Weightlifting
5 supersets on a 3 minute clock:
Dumbbell Lunge Complex (5×8)
Perform the complex with a dumbbell or a set of dumbbells as prescribed.
8 alternating lunge backward step and loaded with a farmers carry. Build for the first 3 sets and hold a challenging load for the final 2 sets.
Push-ups (5x set)
3-10 explosive pushup (try to create separation from the floor. If you can do so easily then try a clapping pushup)
Metcon
Metcon (Time)
For time: *15 minute cap
25-20-15-10-5
Box over 24/20″
Hang power snatch 75/55# (Rx+ 95/65#)
Situp (Rx+ GHD)