**Wednesday – April 7th**
Crossfit Cle – CrossFit
He’s been around for a few months, but I think this is the first photo getting out. Pleasure having you at CLE Brandon!
Warm-up
Warm-up (No Measure)
1 minute row
10 spiderman and twist
10 PVC passthrough
10 good morning
1 minute row
10 Samson’s stretch
10 sliding Cossack’s squat
5 behind the neck split jerk
5 behind the neck push jerk
With a barbell:
5 behind the neck strict press
5 behind the neck push press
5 behind the neck jerks (of your choice)
Weightlifting
Behind The Neck Jerk (7×2 on a 2 minute clock)
*Work up to a heavy but safe set of 2. Re-rack if possible. Drop if necessary. The aim here is to build more confidence putting weight overhead for overhead squats.
Metcon
Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP:
20 wallball shot 20/14# to a 10/9’ target
20/16 calorie row
-Rest 2 minutes
5 minute AMRAP:
Picking up where you ended the 7 min AMRAP
Rx+ for 30/20# to 10/9′
Cooldown
Warm-up (No Measure)
3 minute light row
1 minute cross over/cross open (EL)
1 minute lat or other shoulder stretch (EA)