WOD

Refer A Friend

Invite A Friend To Check Us Out!
7
Aug

**Monday – August 8th**

Crossfit Cle – CrossFit

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Two dumbbells? Twice the fun!

Warm-up

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Gymnastics

6 supersets on a 3 minute clock:

Dips (6x set)

3-5 dip negatives. Keep them slow and controlled. Focus on hollow and ROM.

Ring Rows (6x set)

Set yourself up for 10-15 reps done in a single smooth set. 8 RPE.

Metcon

Metcon (AMRAP – Reps)

8 round alternating Tabata:

Burpee 6″ touch

Air squat

Dumbbell push press 50/35# set

Box over 24/20″

*This is a low score counts Tabata. You only keep your lowest score for each movement. Plan your approach! 7+19+10+15=51reps

6
Aug

**Sunday – August 7th**

Crossfit Cle – CrossFit

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Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
Scaling is critical on workouts with this much volume of an advanced movement. consider doing fewer reps, Ab mat situps or a combination of the two. This workout should challenge you and present a daunting workload, but the goal of the workouts we program will never to be create injury. Work smart and stay safe!

5
Aug

CrossFit – Sat, Aug 6

Crossfit Cle – CrossFit



Saturday classes will be open to you all thanks to Mr. Steve Schultz. Some of you know but many of you don’t. He is a fantastic human and is coaching our 9 and 10 am classes this Saturday! Thanks Steve!

Partner MetCon

Metcon (Time)

5 rounds for time with a partner working 30 second shifts:

30 pullup

50 air squat

30 kettlebell snatch 53/35#

100m waiter walk

*Rx + for chest to bar pullups and/or heavier kettlebell.

4
Aug

**Friday – August 5th**

Crossfit Cle – CrossFit

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Pick your poison!

Warm-up

Warm-up (No Measure)

2 rounds:

5 pushup

10 air squat

Jog down

Back pedal back

10 low spiderman into lunge and twist

10 pvc passthrough

5 long hold good morning

5 around the world each way

10 weightless windmill

10 pvc thruster

3 wall climb and 5 sec hold

30 second supinated grip hang

Review the Step, Sink, Stand pattern of the lunge without weight.

Do 6 reps with very light dumbbells as a trial set to understand loading and position.

Do a warmup shoulder tap or handstand walk set.

Weightlifting

6 supersets on a 3 minute clock:

Dumbbell Lunge Complex (6×6)

Perform the complex with a dumbbell or a set of dumbbells as prescribed.
Alternating lunges farmers carry heavy kettlebells or dumbbells. Spend at least 4 rounds at your heavy load.

Handstand drill (6x 30 seconds)

Pick any handstand drill and work on getting better in small doses.
Handstand walks if you can, shoulder taps if you can’t.

Metcon

Metcon (Time)

For time:

21-18-15-12-9-6-3

Thruster 45/35#

Calorie erg

*Ladies do 17-14-12-9-7-5-3 calories. Keep thrusters unbroken!

 Rx+ if you do it UNBROKEN with a heavier barbell.

3
Aug

**Thursday – August 4th**

Crossfit Cle – CrossFit

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Lots of running! Pace wisely my friends!

Warm-up

Warm-up (No Measure)

400m run

10 burpee dumbbell snatch

10 lunge and passthrough

5 sumo foldover

5 Snow angel

30 second leg swings (all 4 ways)

1 minute couch stretch R/L

1 minute calf stretch/smash

3 minutes to work on yourself

re-warm by building up to your working weight for burpee dumbbell snatches

Metcon

Run and Burpee Snatch (5 Rounds for time)

5 rounds for time on a 6 minute clock:

800m run (600m/400m scale)

10 burpee dumbbell snatch 50/35#

*Rounds must be completed in less than 5:00. Scale the run accordingly. Run pace should be stead and repeatable. Burpee dumbbell snatches should be very fast.

2
Aug

**Wednesday – August 3rd**

Crossfit Cle – CrossFit

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Position is power!

Warm-up

Warm-up (No Measure)

Weightlifting

Clean and Jerk Complex (10×1)

Perform as an unbroken complex.
10 minutes OTM:

Power clean

2 Front squat

3 Jerk

*55%+ of clean and jerk 1RM 5.23.22 and 6.10.22 repeat (look up under clean complex. It was incorrectly labelled)

Metcon

Metcon (AMRAP – Rounds and Reps)

19 minute AMRAP:

7 deadlift 225/155#

11 lateral burpee over the bar

13 toes to bar

1
Aug

**Tuesday – August 2nd**

Crossfit Cle – CrossFit

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Keep it is light and fast!

Warm-up

Warm-up (No Measure)

200m run

5 PVC K-squat

10 passthrough

10 behind the neck strict press

10 spiderman windmill

10 press in snatch

10 overhead squat

3 minutes on a foam roller working through back and lats

1 minute banded hamstring lockout R/L

Weightlifting

5 supersets on a 4 minute clock:

Deadlift (5×4)

Start around 50% of your 1RM loaded on your barbell. Increase to very heavy load and hold or keep increasing for all 5 sets. Work to keep control on the descent. Don’t let the band pull you out of shape.

Reverse Dumbbell fly (5×10)

Perform bent over with knees slightly bent.
Move smooth and controled reps at moderate weights. No herky jerky.

Banded Tricep Push Down (5×20)

Smooth but also fast. Try to keep the same cycle rate start to finish.

Metcon

Metcon (Time)

5 rounds for time:

10 hang power snatch 75/55#

10 overhead squat

200 run

Rx+ for heavier barbell.

31
Jul

**Monday – August 1st**

Crossfit Cle – CrossFit

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Let’s jump right into August with some more shoulder building!

Warm-up

Warm-up (No Measure)

2 rounds, 30 second stations:

Box step up (Low/High)

Inchworm with a pushup (No yoga)

PVC passthrough

Hang (Standard/Supinated grip)

3 wall climb with 5 second hold

10 situp and reach

1 minute banded lat stretch R/L

1 minute front rack stretch of your choosing

Before starting fight gone bad, set up your sheet to record on and get out your gear warming up a mini round of about 5 reps per movement with quick transitions between stations

Gymnastics

10 minutes OTM:

You will be performing both a hspu and a pullup set each minute. Keep work load very manageable so you can maintain good reps for both movements as you fatigue.

Handstand Push-ups (10 sets OTM)

Adjust scaling to allow for 2-5 reps of each round. Attempt to keep a single, unbroken set.

Strict Pullup (10 sets OTM)

Do your best to hold your body in a hollow and pull the bar to your body.
Adjust scaling to allow for 2-5 reps of each round. Attempt to keep a single, unbroken set.

Metcon

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.

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