**Tuesday – September 6th**
Crossfit Cle – CrossFit
It’s about to feel like you got into a fight with a barbell!
Warm-up
Warm-up (No Measure)
2 minute erg or 400m run
10 situp and reach (2 sec hold)
10 squat and double reach (work on knees out)
10 lunge and twist (active, keep knee floating)
20 alternating elephant trunk
15 pvc passthrough
5 down and finish
5 high pull
5 high hang muscle snatch
5 power snatch drop
5 low hang power snatch
5 around the world each way
1 minute of cranky elbows
warmup and build to working weight for the MetCon.
MetCon
Metcon (Time)
2 rounds for time:
30 deadlift 135/95#
20 front squat
10 power snatch
*Use a weight that lets allow you to complete large sets on the deadlifts and front squats and quick singles or small sets of power snatch.
Accessory
Kettlebell Complex (3x set each arm)
Perform a sequence of movements with a kettlebell/s.
3 sets on each arm, rest as needed between:
5 kettlebell clean
5 kettlebell push press
5 kettlebell windmill