7
Dec
**Wednesday – December 8th**
Crossfit Cle – CrossFit
Gotta decide what heavy means to YOU!
Warm-up
Warm-up (No Measure)
3 minute erg
High knees down
Butt kicks back
10 sliding Cossack’s squat
10 Samson’s stretch
10 PVC passthrough
5 I-T-Y raise
5 around the world R/L
5 90/90 raise and press
10 pvc passthrough
1 minute cranky elbows
Split jerk drill with PVC
Weightlifting
Split Jerk (1 RM)
In 20 minutes:
Build to a 1RM split jerk
Metcon
Metcon (3 Rounds for reps)
3 round AMRAP:
1 minute power clean
1 minute front squat
1 minute shoulder to overhead
1 minute rest
*Use 45-50% of your 1RM power clean.