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25
Sep

**Sunday – September 26th**

Crossfit Cle – CrossFit

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New to CrossFit but not to effort! Welcome to CLE Matt!

Weightlifting

Bench Press (10×3 OTM)

70% of 1RM

Metcon

Metcon (Time)

3 rounds for time:

20/17 cal erg

10 deadlift 155/105#

10 power clean

400m run

Accessory

Metcon (No Measure)

Not for time:

10-9-8-7-6-5-4-3-2-1

Plate curl

Overhead tricep extension
*Perform both curl and tricep extension before putting the plate down, rest as needed between sets

24
Sep

**Saturday – September 25th**

Crossfit Cle – CrossFit

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Make a plan and crush those double unders!

Partner MetCon

P1: Metcon (Time)

For time: *20 minute cap

30 rope climb

50 power snatch 115/80#

200 pushup

300 double under
*Partition however you wish. 1 works while 1 rests.

Weightlifting

Deadlift (2 rep max)

At 20 minutes on the clock begin a 10 minute window to build to a 2 rep max deadlift.

23
Sep

**Friday – September 24th**

Crossfit Cle – CrossFit

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Taking steps and cranking reps! Welcome to CrossFit CLE Colin!

Warm-up

Warm-up (No Measure)

2 rounds:

200 m run

10 Russian kettlebell swing

10 kip

10 banded good morning

5 crossover snow angel

30 seconds each way 3 way wrist stretch

5 90/90 raise and press

30 second semi hanging lat stretch R/L

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Weightlifting

Clean and Jerk Complex (15 minnute to build to max)

Perform as an unbroken complex.
1 power clean

4 front squat

1 jerk

22
Sep

**Thursday – September 23rd**

Crossfit Cle – CrossFit

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Please join us in wishing Gina the best as she takes a break from CrossFit to bring a baby into the world!

Warm-up

Warm-up (No Measure)

2 minute erg

10 situp and reach

10 straight leg dead bug

10 jumping spiderman

10 sliding Cossack’s squats

5 minutes to mobilize

Metcon

6x500m row, ski or 1k bike, rest 2 minutes between efforts (6 Rounds for time)

*Pace to maintain or improve splits. Optimal execution will keep all 6 efforts inside a 2 second range and the final effort will be a maximal one!

Gymnastics

Handstand Push-ups ( 7 sets)

7 minutes OTM:

3-10 strict handstand pushup

*Choose reps and scale to allow you to complete each round as an unbroken set.

21
Sep

**Wednesday – September 22nd**

Crossfit Cle – CrossFit

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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)

20
Sep

**Tuesday – September 21st**

Crossfit Cle – CrossFit

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A strong mustache on this one! Welcome back to CrossFit CLE Andrew!

Warm-up

Warm-up (No Measure)

4 minute circuit:

10 air squat

10 behind the neck push jerk (PVC)

10 lunge and twist

10 passthrough

5 I-T-Y raise

5 sumo foldover

10 Y raise to overhead squat

5 around the world each way

Weightlifting

Overhead Squat (7×5)

7 sets on a 2 minute clock:

5 overhead squat

*Build for the first 5 sets and hold for the final 3 sets. Use your extra time between rounds to work on your squat and overhead mobility.

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP:

10 hang power snatch 95/65#

10 alternating front rack lunge

10 sumo deadlift high pull

19
Sep

**Monday – September 20th**

Crossfit Cle – CrossFit

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Squat and throw and away we go!

Warm-up

Warm-up (No Measure)

2 minute row

5 yoga inchworm

10 pushup to updog

15 pvc good morning

20 pvc passthrough

1 minute banded hamstring flossing (posterior pull from rig)

2 minute doorway stretch

Warm up into dips and deadlift

Weightlifting

Deadlift (5×5)

5 superset rounds on a 3 minute clock:

5 deadlift 70% +

30 seconds max dip (kipping or strict)

Metcon

Metcon (Time)

2 rounds for time: *15 minute cap

40 wall ball shot 20/14# to 10/9′

30 pullup

20 bar facing burpee

10 power clean 155/105#

18
Sep

**Sunday – September 19**

Crossfit Cle – CrossFit

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Dumbbells, bloody dumbbells!

Weightlifting

Clean Complex (10×1)

Perform as an unbroken complex. Use a hook grip.
10 minute OTM:

Power clean + hang clean (60% of 1 RM hang clean and increasing)

*3 second pause at the knee during pull of power clean

Metcon

P1: Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

30 double under

20 dumbbell snatch 50/35#

10 box over 24/20″
Rest 3 minutes before part 2

P2: Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

10 hand release push up

20 dumbbell power clean and split jerk 50/35#

30 double under

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