WOD

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12
Apr

**Tuesday – April 13th**

Crossfit Cle – CrossFit

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Trying new things and doing them well on your first try. That’s what fitness will do for you.,Trying new things and doing them well on your first try. That’s what fitness will do for you.

Warm-up

Warm-up (No Measure)

2 rounds:

200m jog

10 PVC passthrough

5 scap pullup

5 kip

5 pullup/ring row

15 kettlebell swing

Stiff leg bear crawl back

10 banded good morning

1 minute banded lat stretch (EA)

1 minute banded calf stretch (EL)

Metcon

Helen (Time)

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

Accessory

Metcon (3 Rounds for weight)

3 superset rounds, not for time:

2 dumbbell complex each arm:

3 muscle snatch

2 opposite leg lunge

1 windmill

5 strict dip (1-5 second hold at the bottom each rep)
Work with dumbbells that allow you to keep good control and ROM on the windmill. Use horns, bands and boxes as needed on the dips.

11
Apr

**Monday – April 12th**

Crossfit Cle – CrossFit

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Back under the barbell for a few rounds.

Warm-up

Warm-up (No Measure)

2 minute row, crescendo from 20 to 30 strokes per minute

5 I-T-Y raise

10 PVC overhead squat

15 passthrough

Spiderman into lunge and twist down

High kick and floor touch back

4 minutes pick your poison mobility:

Banded lat stretch

Lat smash

Keg stretch

Any mobility that helps you out with overhead squats.

Weightlifting

Overhead Squat (8 superset rounds on a 3 minute clock)

2 overhead squat

4 strict toes to bar or knee raises (alternating raising to the right and left)

*Start around 70% of your projected 1RM on Wodify and build to 95% if possible.

Metcon

Tabata all over that Rower! (AMRAP – Reps)

12 minute AMRAP on a Tabata timer:

Odd minutes – Row calories

Even minutes – Burpees over rower
*Score is total rep count. Let the rower keep a running total (DON’T RESET THE MONITOR) and focus on keeping track of your burpees. Rx+ if you use a tall rower.

10
Apr

**Sunday – April 11th**

Crossfit Cle – CrossFit

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CrossFit CLE would like to introduce Eric! Welcome to the program!

Accessory

Metcon (5 Rounds for weight)

5 superset rounds on a 3 minute clock:

2 banded offset walks

5 back extension
*for the banded offset walk, barbell in the rig loaded with a light weight kettlebell or plate hanging from a band. Picking the barbell up like a back squat and walking backwards about 5 feet then return to the rig, return to the rig, then move weight to the other side and repeat.

Metcon

Metcon (Time)

5 rounds for time:

20 wallball shot 20/14# to 10/9’

15 pushup

10 pullup

9
Apr

**Saturday – April 10th**

Crossfit Cle – CrossFit

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New faces all the time! We are excited to have you at CLE Bri!

Partner MetCon

Metcon (Time)

For time: *35 minute cap

50-40-30-20-10

Kettlebell swing 50/35#

Goblet lunge

Kettlebell push press

400m kettlebell carry
*One works while 1 rests. Run together for the 400m.

8
Apr

**Friday – April 9th**

Crossfit Cle – CrossFit

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So many ways to get uncomfortable! Good work on those handstands folks!

Warm-up

Warm-up (No Measure)

2 rounds:

5 sumo foldover burpees

10 dumbbell hang power clean and jerk (light)

10 close footed squat

10 kip

5 ring row or strict pullup

Take 10 minutes to warm up your movements, do some mobility and figure out any scaling and get set to start

Metcon

Metcon (10 Rounds for reps)

20 minute alternating OTM:

10 dumbbell hang clean and jerk (5 right and 5 left) 50/35# dumbbell

2-5 lateral burpee over dumbbell

6-12 pistol

Single set of muscle ups (1-4 reps if capable, substitute 5 dips) be
*Each minute, work should be completed before 40 seconds.

Cooldown

Warm-up (No Measure)

200m walk

1 minute each side:

Couch stretch or banded lunge

Banded double hand lat stretch

Sit and reach

Doorway stretch

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