**Wednesday – March 3rd

Crossfit Cle – CrossFit

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Position is power! Know where you are and where you need to go.

Warm-up

Warm-up (No Measure)

2 rounds:

200/400m erg (light tempo, medium-high tempo

5 sumo foldover

10 PVC passthrough

10 overhead squat

10 lateral leg swings (EL)

10 frontal leg swings (EL)

3 minute review and practice on snatch balances. Start with PVC and move to a barbell from a rack. Leave it racked for when you finish the intervals.

Intervals

6x500m, 2 minute rest between efforts. (6 Rounds for time)

Pace to maintain or improve splits.
Record you machine choice and your split times. Remember on a bike erg this will be 6x1k

Weightlifting

Snatch Balance (5×3 (with 2 sec pause in squat))

Rest as needed between sets. Focus on timing and position for this drill. Get those things dialed in before you start pushing heavy loads.