**Wednesday – August 18th**

17
Aug

**Wednesday – August 18th**

Crossfit Cle – CrossFit

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Super simple, but never easy! Who doesn’t love a dumbbell workout? Also, let’s welcome Ian to our growing fitness gang at CrossFit CLE!

Warm-up

Warm-up (No Measure)

2 minute row

10 banded goodmorning

10 banded strict press

10 Samson’s stretch

3 minutes foam rolling thoracic spine and lats

1 minute pigeon pose R/L

1 minute couch stretch R/L

Metcon

Metcon (Time)

For time:

30 double dumbbell power clean 50/35# set

30 walking lunge step (carry both dumbbells however you want)

30 double dumbbell shoulder to overhead

20 DB power clean

20 walking lunge

20 DB shoulder to overhead
*The prescribed dumbbell weight is quite heavy! Scale to a weight that allows you to do 15+reps of each movement unbroken when fresh.

Accessory

Metcon (5 Rounds for weight)

5 rounds, not for time:

10 good morning

10 bent over row

10 banded no money
Use the same weight for both lifting movements. Score each round with the weight used.

Metcon (5 Rounds for weight)

5 rounds, not for time:

10 good morning

10 bent over row

10 banded no money
Use the same weight for both lifting movements. Score each round with the weight used.