16
Nov
**Wednesday – November 17th**
Crossfit Cle – CrossFit
Layan floating some easy box hops!
Warm-up
Warm-up (No Measure)
2 minute row
5 yoga inchworm
15 pvc passthrough
10 spiderman windmill
10 open hand overhead squat
10 reps banded hamstring floss R/L
2 minutes on the foam roller to work and back and lats
5 reps each with PVC pipe:
5 down and finish
5 high pull
5 high hang muscle snatch
5 hang muscle snatch
Weightlifting
Snatch Complex (Fluid) (3 superset rnds on 5 min)
Perform as a unbroken complex.
3 rounds of the complex on a 5 minute clock:
5 hang muscle snatch
5 behind the neck strict press
15 good morning
*Spend the remainder of the time mobilizing your overhead position.
Metcon
Metcon (Time)
3 rounds for time: *15 minute cap
500m row
15 lateral burpee over rower
10 overhead squat 135/95#
*Rx+ for tall rower and 155/105# overhead squat.