WOD

Crossfit Cle – CrossFit

Warm-up

3 minutes of Knee raise “Cindy”

5 knee raise/toes to bar

10 pushup

15 air squat

15 pvc passthrough

5 k-squat with 3 press in snatch

10 scorpion

10 spider pigeon

5 around the world each way in an active squat

10 overhead squat

30 second PVC over shoulder FR stretch R/L

10 push press

Weightlifting

20 minutes to establish:

Push Press (1 RM)

Build up and work mobility for the first 10 minutes. Hit a handful of heavy singles in the final 10,

MetCon

MetCon (Time)

4 rounds for time:

200m run

15 overhead squat 95/65#

15 toes to bar

*Rx+ for heavier barbell.

Crossfit Cle – CrossFit

Warm-up

2 minute erg or 400m run

Spiderman crawl down

High kick and floor touch back

Over the hurdle, under the hurdle (half right, half left)

Stiff leg bear crawl

Warmup your lunge complex

Weightlifting

5 rounds on a 3 minute clock:

Dumbbell Lunge Complex (Double dumbbell power clean
4 front rack walking lunge
4 walking lunge with right arm overhead and left arm suitcase carry
4 walking lunge with right arm suitcase carry and left arm overhead)

Perform the complex with a dumbbell or a set of dumbbells as prescribed.
Start light, build up in weight and “max out” your final set.

MetCon

Power Elizabeth (Time)

For time:

21-15-9

Power clean 135/95#

Ring dip

Crossfit Cle – CrossFit

Warm-up

2 minute erg or 400m run

10 sumo foldover

10 spiderman and reach

20 90/90 hip switch

15 pvc passthrough

5 snow angel

10 scap pullup

10 pushup

1 minute doorway stretch

5 90/90 raise and press

10 kip

10 split jerk

Burgener style, 3 reps each:

Down and finish

High pull

High hang muscle clean

Tall clean

Low hang clean

Clean and jerk

Weightlifting

7 supersets on a 2 minute clock:

Clean and Jerk (1 clean and jerk 70-80% (of your 1RM clean or jerk whichever is lowest))

Strict Pullup (Single of strict pullup)

Do your best to hold your body in a hollow and pull the bar to your body.
Attempt to set a volume that you can keep unbroken for 7 rounds.

MetCon

MetCon (AMRAP – Reps)

8 round alternating Tabata:

Power snatch 115/80#

Pushup

Box over 24/20″

Hanging hip touch

Crossfit Cle – CrossFit

MetCon

Mr. Joshua (Time)

5 Rounds for Time

400 meter Run

30 GHD Sit-Ups

15 Deadlifts (250/165 lb)
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here

Crossfit Cle – CrossFit

Warm-up

Partner MetCon

MetCon (Time)

5 rounds for time:

30 wallball shot 20/14# to 10/9’

5 wall climb

40 jumping lunge to 6” touch

5 wall climb

*One partner must hang from the pull-up bar while the other performs the wallball shots and jumping lunges.

**Rx+ for heavier ball or higher touch on the jumping lunge.

Crossfit Cle – CrossFit

Warm-up

3 rounds:

5 pushup (hot hands last 2 rounds)

10 situp (and reach last round)

Jog down

Back pedal back

10 minutes to warm up pullups, do mobility and prep gear for Fran.

MetCon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Weightlifting

Starting at 10 minutes on the clock, 10 sets on a 2 minute clock:

Clean and Jerk Complex (Complex:
Power clean
Push jerk
Hang clean
Split jerk)

Perform as an unbroken complex.
*Work with lighter weights (start with your thruster weight) and work on position and timing. If lifts are controlled and accurate, increase weight to a heavy finish.

Crossfit Cle – CrossFit

Warm-up

400m run or equivalent

5 yoga inchworm

10 I-raise

1 minute doorway stretch

5 crossover snow angel

10 leg swings 4 ways

5 light dumbbell windmill R/L

10 burpee dumbbell snatch (light with spiderman step up)

Jump Starter:

up to your working weight for burpee dumbbell snatches

MetCon

Run to the Dumbbell (5 Rounds for time)

5 rounds each for time on a 6 minute clock:
800m run or equivalent bike ski or row (600m/400m scale)
10 burpee dumbbell snatch 50/35#
*Rounds must be completed in less than 5:00. Scale distance accordingly. Run pace should be stead and repeatable. Burpee dumbbell snatches should be smooth and quick and ideally less than a minute.

Crossfit Cle – CrossFit

Warm-up

2 minute erg or 400m run

10 situp and reach

10 lunge and passthrough

5 crossover snowangel

10 squat and reach

15 pvc passthrough

5 I-T-Y raise

10 press in snatch

3 reps each:

Down and finish

High pull

High hang muscle snatch

Pause overhead squat

Low hang power snatch

Overhead squat

Weightlifting

5 supersets on a 4 minute clock:

Good Mornings (5×10 goodmorning)

Focus on core position and keep weight light. Don’t trash your hamstrings.

Bench Press (5×7)

Build to a heavy set of 7 and hold final 2 rounds.

MetCon

MetCon (AMRAP – Rounds and Reps)

12 minute AMRAP:

4 power snatch 135/95#

8 overhead squat

12 box over 24/20”

16 V-up