**Wednesday – May 12th**


**Wednesday – May 12th**

Crossfit Cle – CrossFit

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So many weights and so many ways to pick them up!


Warm-up (No Measure)

500m row ski or run

Knee hugger into Samson’s stretch down

Spiderman back

2 minute keg stretch/lat smash

With a barbell:

5 down and finish

5 high hang muscle clean

5 low hang power clean

5 push press

5 push jerk

5 low hang power clean and jerk

2-3 warmup sets of 3-5 power clean and jerks at weights building to your working load.


10×5 touch and go power clean and jerk OTM (Weight)

This particular barbell cycling component must be done with only touch and go reps. Choose a load that will allow you to complete all 10 rounds without any broken sets.
*Last programmed 4.14.21


Metcon (Weight)

4 superset rounds:

10-20 GHD situp

10 elbows high and outside (from a high hang)

10 good morning

*Use just the bar or lighter loads to allow proper snatch technique work.