WOD

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25
May

**Thursday – May 26th**

Crossfit Cle – CrossFit

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Baylor is ready for some running!

Warm-up

Warm-up (No Measure)

200m jog

2 rounds:

10 jumping spiderman

5 situp and reach

10 alternating lunge

5 windmill L/R

Then 200m on your erg

1 minute banded lat stretch R/L

1 minute banded hip opener R/L

1 minute banded hamstring lockout R/L

Metcon

7 round Erg Run Erg (7 Rounds for time)

7 rounds, each for time, rest 2 minutes between rounds:

200m row/ski or 400m bike

400m run

200m row/ski or 400m bike
Last programmed 5-5-2022

24
May

**Wednesday – May 25th**

Crossfit Cle – CrossFit

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The best way to get better at any skill is to practice!

Warm-up

Warm-up (No Measure)

3 rounds:

30 second single under

30 second med ball clean

30 second wall climb

10 yoga inchworm

30 second hanging lat stretch R/L

5 I-T-Y raise

1 minute banded crossover/crossopen R/L

2 minute cranky elbows or other front rack mobility

Metcon

30 minutes alternating OTM:

Clean Complex (10×5 power clean)

Perform as an unbroken complex. Use a hook grip.
5 touch and go power clean 60-65% of your 1RM clean and jerk

Handstand drill (10×30 seconds)

Pick any handstand drill and work on getting better in small doses.

Double-Unders (10×30 seconds)

23
May

**Tuesday – May 24th**

Crossfit Cle – CrossFit

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Looks like a good day to get a score on “Nancy”!

Warm-up

Warm-up (No Measure)

2 rounds:

5 pushup

10 overhead squat

Jog down backpedal back

15 pvc passthrough

30 second leg swing Sagital and frontal

1 minute banded Samson’s stretch R/L

1 minute banded lat stretch (both arms at once)

1 minute active squat hold and stretch

10 passthrough in an active squat

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Gymnastics

4 sets, rest as needed between:

7 dip

30 second L-hang

Dips (4×7)

Add weight or assistance to achieve an 8/10 RPE.

L-Hang (4×30 second)

Hang from a pullup bar, rings or ropes.

22
May

**Monday – May 23rd**

Crossfit Cle – CrossFit

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Memorial Day is one week away. We’ll see you in the gym getting ready!

Warm-up

Warm-up (No Measure)

3 minutes of strict “Cindy”

5 pullup/ring row

10 pushup

15 air squat

2 rounds with a barbell:

5 hang power clean

5 front squat

5 jerk

*1 minute of cranky elbows before the second round.

1 minute banded lat stretch R/L

1 minute of banded crossover R/L

Weightlifting

Clean Complex (10 minutes OTM:)

Perform as an unbroken complex. Use a hook grip.
Power clean

2 front squat

3 push jerk

*Use 50-60% of your 1RM clean and jerk. Single weight for all rounds.

Metcon

Metcon (4 Rounds for time)

4 rounds, each for time, rest 2 minutes between rounds:

20 box hop 24/20″

15 toes to bar

10 handstand pushup
Rx+ for strict hspu and/or a higher box

21
May

**Sunday – May 22nd**

Crossfit Cle – CrossFit

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Metcon

Coe (Time)

Ten rounds for time of:

10 Thrusters, 95#

10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here

Accessory

Metcon (Weight)

3 sets, rest as needed between:

Max unbroken double under (max at 100)

15 hip extension (weighted if possible)

5 dumbbell windmill R/L

20
May

**Saturday – May 21st**

Crossfit Cle – CrossFit

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Another kettlebell crusher!

Partner MetCon

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP:

Station 1:

200m farmers carry 35/25# dumbbells or kb

Station 2:

25 air squat

20 abmat situp

15 kettlebell swing 53/35#

*Each partner must complete their station before switching with their partner. Rx+ for GHD situps and or a heavier kettlebell.

19
May

**Friday – May 20th**

Crossfit Cle – CrossFit

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We are looking for 90 degrees of bend in both knees!

Warm-up

Warm-up (No Measure)

2 rounds:

5 pushup

10 situp

Jog down and backpedal back

Knee hug into lunge and twist

High kick and floor touch

10 scap pullup

5 updog to downdog

10 kip

5 scorpion R/L

1 minute banded hip opener R/L

1 minute banded lat stretch R/L

Weightlifting

Front Rack Lunge (7×6)

7 rounds on a 2 minute clock:

Power clean

6 alternating lunge

*Build to a max for the complex.

Metcon

Metcon (Time)

For time:

21-15-9-15-21

Wallball shot 20/14# to 10/9′

Pullup

*Rx+ for chest to bar pullup.

18
May

**Thursday – May 19th**

Crossfit Cle – CrossFit

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Let’s throw some dumbbells in the air!

Warm-up

Warm-up (No Measure)

4 minutes of strict “Cindy”

5 pullup / ring row

10 pushup

15 air squat

10 dumbbell windmill R/L

10 Samson’s stretch

10 Squat and reach

5 minutes for personal mobility

Metcon

Metcon (5 Rounds for time)

5 rounds, each for time, rest 2 minutes between rounds:

15/12 cal erg

400m run

20 alternating dumbbell snatch 50/35#

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