**Wednesday – April 14th**

13
Apr

**Wednesday – April 14th**

Crossfit Cle – CrossFit

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Clang and bang! It’s time to cycle some barbells!

Warm-up

Warm-up (No Measure)

2 rounds:

30 seconds jumping jack

30 seconds hang power clean and jerk (barbell)

30 seconds air squat

5 yoga inchworm

10 PVC passthrough

10 Sotts press (barbell if able PVC if not)

1 minute tricep smash on racked barbell (EA)

1 minute thoracic spine opener on a racked barbell

With progressively building weights perform the following sets to build to your weight for the 10×5:

1×5 around 30%

2×5 40-50%

1×3 at planned working weight

*Focus on accuracy and timing over speed. Smooth is fast.

Metcon

10×5 touch and go power clean and jerk OTM (Weight)

This particular barbell cycling component must be done with only touch and go reps. Choose a load that will allow you to complete all 10 rounds without any broken sets.
*Last programmed 3.9.21

Accessory

Metcon (3 Rounds for reps)

3 rounds not for time:

Large set of GHD situp (15-30 reps if possible.)

7 bent over barbell row (heavy)

7 I-T-Y raises (slow and controlled)
*Score your GHD situps and note your barbell weight