**Wednesday – January 13th**

Crossfit Cle – CrossFit

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One more round of heavy hook grip deadlifts!

Warm-up

Warm-up (No Measure)

Warmup:

1 minute on your erg

10 banded good morning

10 spiderman windmill

10 pushup to updog

10 crossover band snow angel

10 pvc passthrough

10 overhead squat

5 minutes on a foam roller working on personal issues.

Weightlifting

Hook Grip Deadlift (7×1)

Use a hook grip and control all lifts both up and down without re-gripping on the floor.
7 rounds on a 2 minute clock:

1 hook grip deadlift (build from 70% of your power clean 1RM to a max)

5-10 dip

Metcon

Metcon (Time)

For time on a Tabata clock:

100/70 calorie erg