15
Feb
**Wednesday – February 16th**
Crossfit Cle – CrossFit
Time to bend some barbells!
Warm-up
Warm-up (No Measure)
2 rounds:
1 minute erg or run
30 seconds jumping spiderman
30 seconds air squat
30 seconds PVC passthrough
30 seconds strict press, push press, push jerk
1 minute cranky elbow stretch
1 minute couch stretch R/L
2 minute thoracic spine and lat roll
Metcon
Into Darkness (Time)
For time: *15 minute cap
1k/800m row
10 power clean 135/95#
10 front squat
750/600m row
10 power clean
10 front squat
500/400m row
10 power clean
10 front squat
250/200m row
*Use weight that allows you to front squat unbroken each round.
Weightlifting
Clean and Jerk (10 minutes to establish a 1RM)
50 Burpee February
50 Burpee February – Day 16 (10 Rounds for time)
5 rounds for time, 30 seconds of rest between rounds:
10 burpee dumbbell snatch 50/35#
*Each burpee is followed by a single dumbbell snatch. Alternate the arm you are doing you snatch with every rep.