**Wednesday – January 12th**
Crossfit Cle – CrossFit
We are excited to be adding another fitness enthusiast to our ranks. Welcome to CLE Dan!
Warm-up (No Measure)
2 rounds, 30 seconds per movement:
Banded good morning
Banded strict press
15 pvc passthrough
5 down and finish
5 hang power clean
5 push jerk
5 around the world each way
1 minute cranky elbow stretch
3 minutes of personal mobility
2×5 with a barbell
Hang power clean and jerk (focused on cycling)
Power clean and jerk 135/95#
Bar lateral burpees over barbell
*Bar should not weight more than 60% of your clean and jerk 1RM
5 superset rounds on a 3 minute clock
Sumo Deadlift (5×7)
build up and maintain a challenging load for the final 3 rounds.
Ring Dips (5×10)
strict dips, on rings if possible, add band assistance if needed.