**Wednesday – April 27th**


**Wednesday – April 27th**

Crossfit Cle – CrossFit

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It’s a grind folks!


Warm-up (No Measure)

3 minute erg

2 rounds:

10 PVC passthrough

5 Crossover band I-T-Y raise

5 slow and deep overhead squat

5 slow sumo deadlifts (used for groin stretch and to establish good bottom position)

3 minutes on a foam roller working through your back and lats

5 minute review and practice Turkish get up with light kettlebells

With a PVC:

5 down and finish

5 high pull

5 high hang muscle snatch

5 power snatch balance

5 hang power snatch


30 minutes alternating OTM:

Snatch complex

Kettlebell complex

Turkish get up

Snatch Complex (10x complex)

Perform as a unbroken complex.
Power snatch


2 overhead squat

*Start light (<50% of your 1RM) and build to 90% perceived exertion for the final 3 rounds.

Kettlebell Complex (10x complex)

Perform a sequence of movements with a kettlebell/s.
6-10 sumo deadlift high pull

6-10 alternating backstep lunge

*Must have work completed in less than 45 seconds, choose weight and reps accordingly.

Turkish Get Up (10x 1 R/L)

*Start reasonably light and work on flow for the first 5 rounds, go heavy for the final 5 rounds.

Score total weight between the two arms (53R+62L=115#)