WOD

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12
Jun

**Sunday – June 13th**

Crossfit Cle – CrossFit

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More jump ropes and more new folks! Welcome to CLE Jameson!

Accessory

Metcon (5 Rounds for reps)

5 superset rounds on a 3 min clock:

5 single leg RDL holding a kettle bell R/L

5-10 strict ring dip

Metcon

Metcon (2 Rounds for reps)

In 7 minutes:

50 kettlebell swing 53/35#

Immediately into AMRAP:

10 overhead alternating kettlebell lunge step (5 right arm, 5 left arm)

20 abmat sit-up

At 10 on the clock:

In 7 minutes:

50 overhead alternating kettlebell lunge step (5 right arm, 5 left arm)

Immediately into AMRAP:

10 kettlebell swing

30 double under
Score each “round” as the reps completed in each respective 7 minute window.

11
Jun

**Saturday – June 12th**

Crossfit Cle – CrossFit

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Tomorrow is Coach Ben’s birthday! Come help start the celebration early with some birthday burpees!

Partner MetCon

Metcon (Time)

For time with a partner:

21-15-9

Devils press 50/35# set (each partner)

*After each round take 1 dumbbell for a 400m run.

Then 21-15-9:

Box jump over 24×20/20×24″ (each partner)

Pullup (each partner)

Then 29 synchronized burpees
Alternate working back and forth as desired. 1 works while 1 rests in the gym. Share the dumbbell carry for the 400m runs

10
Jun

**Friday – June 11th**

Crossfit Cle – CrossFit

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Never seen someone have so much fun doing double unders! Welcome to CLE Chichi!

Warm-up

Warm-up (No Measure)

200m row

5 yoga inchworm

10 spiderman windmill

15 pvc passthrough

2 minute olympic wall squat

2 minute keg stretch

With a PVC pipe:

5 elbows high and outside

5 high hang muscle snatch

5 snatch balance

5 hang snatch

Weightlifting

Snatch Complex (Broken) (10×2 on a 90 second clock:)

Perform each rep/movement focusing on the quality of your movement. Each time the barbell is put on the floor, reset before starting the next lift.
Power snatch

Snatch

*Start around 60% of your heaviest snatch and ascend each round if possible.

Metcon

Metcon (Time)

5 rounds for time: *12 minute cap

20/16 calorie row

15-12-9-6-3

Front squat

Shoulder to overhead
Use loads that allow you to do each set of front squats and shoulder to overhead unbroken. Rx weights: 95, 115, 135, 155, 185/65, 80, 95, 105, 125#.

9
Jun

**Thursday – June 10th**

Crossfit Cle – CrossFit

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Better put on your running shoes!

Warm-up

Warm-up (No Measure)

Knee hug down

Heel to butt back

Spiderman

Stiff leg bear crawl

Lunge and twists

High kick and floor touch

High knees

Butt kicks

3 minute calf smash or stretch

20 banded hamstring lockout R/L

Metcon

Metcon (8 Rounds for time)

MetCon:

4 rounds, each effort for time:

400m run

2 minute rest

200m sprint

1 minute rest
*Run your 400m at a pace that you would be able to sustain for more than a mile. This will be necessary to allow you to continue recovering from the 200m sprints.

Weightlifting

Snatch Drill (4-6×8 drill reps)

This is drill work for technique. Work light and work on cleaning up the little things. Weights should stay under 50% of your max snatch or power snatch
4-6 rounds, rest as needed between sets:

2 elbows high and outside

2 high hang power snatch

2 snatch balance 2 second pause in your catch

2 high hang snatch

8
Jun

**Wednesday – June 9th**

Crossfit Cle – CrossFit

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Light weights mean big sets and small breaks!

Warm-up

Warm-up (No Measure)

400m jog

10 PVC passthrough

10 goodmorning

10 crossover

10 lunge and twists

10 PVC passthrough

Spend 10 minutes mobilizing and setting up your gear for the workout.

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Ladies use

20″ box

26# kettlebell

35# push press

14# medball

7
Jun

**Tuesday – June 8th**

Crossfit Cle – CrossFit

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It’s time again… add a few pounds over last time and hang on to that bar!

Warm-up

Warm-up (No Measure)

500m row ski or run

Knee hugger into Samson’s stretch down

Spiderman back

2 minute keg stretch/lat smash

1 minute of cranky elbows

With a barbell:

5 down and finish

5 high hang muscle clean

5 low hang power clean

5 push press

5 push jerk

5 low hang power clean and jerk

2-3 warmup sets of 3-5 power clean and jerks at weights building to your working load.

Metcon

10×5 touch and go power clean and jerk OTM (Weight)

This particular barbell cycling component must be done with only touch and go reps. Choose a load that will allow you to complete all 10 rounds without any broken sets.

Gymnastics

Metcon (5 Rounds for reps)

5 superset rounds, rest roughly 1 minute between movements:

30-45 seconds of handstand work (Handstand hold, wall climb, shoulder taps, handstand walk)

45-60 seconds of pistols
Perform each movement at a pace that allows you to be consistent and work on movement quality as well as speed.

6
Jun

**Monday – June 7th**

Crossfit Cle – CrossFit

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Weighted pullups anyone?

Warm-up

Warm-up (No Measure)

200m row

10 spiderman windmill

10 banded good morning

10 sliding Cossack’s squat

200m row

30 second supinated grip hang

20 banded hamstring lockouts R/L

10 scap pullup

1 minute R/L banded hip opening lunge stretch

Get barbells out and warm up into the heavy deadlif

Weightlifting

Deadlift (7×5 on a 3 minute clock)

7 superset rounds on a 3 minute clock:

5 deadlift 70-85%

3 strict pullups

*Increase your deadlift loads from what you did on May 24th. Perform the strict pullups as peak difficulty for you. Add weight or use band assistance to make three reps a very aggressive effort.

Metcon

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP:

3-6-9-12-15…

Pullup

2x wallball shot 20/14# to 10/9′

5x double under (10x single under)
Rx+ for chest to bar pullup and 30/20# wallball shot

5
Jun

**Sunday – June 6th**

Crossfit Cle – CrossFit

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Weightlifting

Bench Press (5×5 on a 3 minutes clock)

5 superset rounds on a 3 minute clock:

5 bench press

10 hand release push-up

Metcon

Metcon (2 Rounds for reps)

10 minute AMRAP:

20/17 cal row

20 wallball shot 20/14# to 10/9′

10 dumbbell snatch 50/35#

Rest 3 min

10 minutes AMRAP:

20/17 cal row

10 pull-up

10 box step over carrying db


Time for a little tricep and chest pump!

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