**Wednesday – April 7th**


**Wednesday – April 7th**

Crossfit Cle – CrossFit

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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 (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)


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 (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′


Warm-up (No Measure)

3 minute light row

1 minute cross over/cross open (EL)

1 minute lat or other shoulder stretch (EA)