21
Sep
**Wednesday – September 22nd**
Crossfit Cle – CrossFit
Time for some more box hops!
Warm-up
Warm-up (No Measure)
2 rounds:
10 box step up/box hop
10 lemon squeeze
5 single dumbbell hang power clean and jerk R/L
5 windmill R/L
1 minute couch stretch R/L
1 minute calf stretch R/L
Demo and warmup the double dumbbell power clean and jerk (can be done lowering the dumbbells in between the legs or outside of them)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
15 box hop 24/20″
10 toes to bar
5 double dumbbell power clean and jerk 50/35#
Accessory
Metcon (No Measure)
4 superset rounds, rest as needed between rounds:
3 strict pullup negatives (slower is harder, jump, kip or strict pullup your way to the top)
1 minute of pistols (work on quality and consistency before speed)