WOD

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18
Jan

**Tuesday – January 19th**

Crossfit Cle – CrossFit

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Won’t be quite this heavy, but you still need that hook grip!

Warm-up

Warm-up (No Measure)

2 rounds, 30 second each station:

Med ball clean

Situp

Pushup to downdog

Lunge and pass through

2 minute banded front rack stretch (low band on rig) EA

2 minute couch stretch EL

Weightlifting

Clean and Jerk Complex (7x 2+2)

Perform as an unbroken complex. Use a hook grip
7 rounds on a 2 minute clock:

2 high hang clean + 2 split jerk

*Work 30-50% of your 1RM clean and jerk. Work with your coach to pick out and work to improve any small technique issues you can find. This is intended to be a minimal muscle damage session working on position, speed and timing.

Metcon

Metcon (Time)

For time:

18-15-12-9

Burpee pullup (bar 6″ outside your standing reach)

1 minute front rack hold (50% of your 1RM clean and jerk)
*Rx+ for a shifted rep count: 21-18-15-12

17
Jan

**Monday – January 18th**

Crossfit Cle – CrossFit

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Pitter patter! 20 minutes to get it done!

Warm-up

Warm-up (No Measure)

2 rounds:

10 dumbbell snatch

10 dumbbell strict press (5 per arm)

10 overhead dumbbell lunge (5 per arm, alternating legs each rep)

10 K squat

10 PVC passthrough

1 wall climb and 10 second handstand hold

10 sliding cossack squat

5 snow angel

5 I raise

5 around the world (each way)

20-30 second handstand hold/some half ROM handstand pushup reps

Review and demo of the Cluster for the post WOD.

Metcon

Metcon (Time)

3 rounds for time: *20 minute cap

30/24 calorie row

20 handstand pushup

10 deadlift 275/185#

20 toes to bar

30 wallball shot 20/14# to 10/9′

Weightlifting

Cluster (10×1)

Perform a clean and come out of the squat straight in to the press to perform a thruster.
Starting at 20 minutes on the clock you have 10 minute window to build to a 1rm thruster for the time allotted.

*When you load the thruster for the workout, put what you want as your first thruster weight on your bar so you can easily strip to it and then be efficient with your 10 minutes to build up.

16
Jan

**Sunday – January 17th**

Crossfit Cle – CrossFit

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Always work to be done overhead!

Weightlifting

Pause Overhead Squat (5×3)

Pause 3 seconds in the bottom of the squat.
5 superset rounds on a 3 minute clock:

3 overhead pause squat (50%+)

30 second L-sit

Metcon

Metcon (Time)

3 rounds for time: *15 minute cap

30 kettlebell swing 53/35#

30 goblet squat

30 double under

15
Jan

**Saturday – January 16th**

Crossfit Cle – CrossFit

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Bring a partner and an appetite for fitness!

Partner WOD

Metcon (Time)

6 rounds for time: *30 minute cap

30 plate ground to overhead

20 burpee onto plate

30 alternating lunge (plate at chest or overhead)

20 pullup
*Split work as desired. For burpees to be completed, one partner must hold an active plank and for pullups, an active squat.

14
Jan

**Friday – January 15th**

Crossfit Cle – CrossFit

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We may be moving differently or using different weights, but we have in common that we are all getting fitter!

Warm-up

Warm-up (No Measure)

3 rounds:

5 scap pullup

20’ piked bear crawl (pillar to pillar)

10 hang to hollow

20’ Samson’s stretch

20 pvc passthrough

10 open palmed overhead squat

10 high low spiderman

2 minutes doorway stretch

2 minutes coaches choice front rack stretch

Weightlifting

Push Press Over and Back (5×2)

Perform a push press, lowering to your back and doing another push press off the back to then return to the front rack.
5 superset rounds on a 3 minute clock:

2 push press over and back

3-5 strict toes to bar, rings or rope

*If you don’t have the shoulder ROM to successfully do this, then perform 2 behind the neck push presses and 2 in front (walk your hands in with the barbell overhead if possible to change grip or re-rack and adjust if needed).

Metcon

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP, 3 minutes of rest, then reverse your AMRAP progress for time:

3-6-9-12…

Overhead squat 115/80#

GHD or abmat situp

Pushup
Score with the rounds completed + the reps of the uncompleted round. 15+22=finished round of 15s and completed 18 OHS and 4 GHD into the round of 18s. Enter your rewind time in the comments for your second score.

13
Jan

**Thursday – January 14th**

Crossfit Cle – CrossFit

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Welcome to the CrossFit CLE fam Robin!

Warm-up

Warm-up (No Measure)

3 rounds: 20 second on 10 seconds off, rotating through the movements:

Alternating lunge

Medball situp and reach

PVC passthrough

Inchworm

5 I-T-Y raise

5 ATW each way

2 wall climb

5 90/90 raise and press

10 overhead squat

30 second handstand hold

Metcon (4 Rounds for time)

Each for time, rest 3 minutes between: *30 minute cap

“Fran”

21-15-9

Thruster 95/65#

Pullup

3 rounds:

40 double under (80 single skip)

15 double dumbbell power clean 50/35# pair

9 rounds:

5 box hop (high box)

5 power snatch 95/65#

Once:

45 wallball shot 20/14# to 10/9’

12
Jan

**Wednesday – January 13th**

Crossfit Cle – CrossFit

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One more round of heavy hook grip deadlifts!

Warm-up

Warm-up (No Measure)

Warmup:

1 minute on your erg

10 banded good morning

10 spiderman windmill

10 pushup to updog

10 crossover band snow angel

10 pvc passthrough

10 overhead squat

5 minutes on a foam roller working on personal issues.

Weightlifting

Hook Grip Deadlift (7×1)

Use a hook grip and control all lifts both up and down without re-gripping on the floor.
7 rounds on a 2 minute clock:

1 hook grip deadlift (build from 70% of your power clean 1RM to a max)

5-10 dip

Metcon

Metcon (Time)

For time on a Tabata clock:

100/70 calorie erg

11
Jan

**Tuesday – January 12th**

Crossfit Cle – CrossFit

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Snap to it! Make sure you are starting your work right when those minutes start!

Warm-up

Warm-up (No Measure)

3 minutes of strict “Cindy”:

5 strict pullup (banded/ring row)

10 pushup (hollowed with elbows close)

15 air squat (smooth with full ROM)

Clean prep (with a barbell):

2 minutes of cranky elbows

10 goodmorning

10 crossover

5 front squat

5 down and finish

5 high pull

5 high hang power clean

5 hang clean

Metcon

Metcon (AMRAP – Reps)

30 minutes alternating OTM:

Clean complex:

Power clean

Hang clean

*75% + of 1RM power clean

2 rope climb (less than 30 seconds of work)

5-10 bar facing burpee (30 seconds of quick reps)
Put your burpee number in the score and put your barbell weight and rope climb notes in the comment box.

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