WOD

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3
Dec

**Saturday – December 4th**

Crossfit Cle – CrossFit

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Warm-up

General:

Thruster

Pull-up

Partner MetCon

Metcon (Time)

Buy-in:

30 thrusters 135/95# on a Tabata interval.

4 rounds:

500m erg

15 pull-ups

5 muscle-ups

Cash-out:

30 thrusters 135/95#

*Partners may split work as desired.

*Use a different erg than you did on Thursday.

*Scale muscle-ups to most advanced pull-up motion you are capable of: bar muscle-ups, chest to bar, butterfly, kipping, etc.

*Final set of thrusters is on a regular clock.

2
Dec

**Friday – December 3rd**

Crossfit Cle – CrossFit

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Grab yourself a kettlebell!

Warm-up

Warm-up (No Measure)

2 rounds:

10 air squat

10 pushup

5 good morning

5 dumbbell strict press R/L

5 dumbbell windmill R/L

15 pvc passthrough

10 narrow stance air squat

15 happy slappy hugs

10 narrow stance air squats (supported)

1 minute keg stretch

1 minute R/L couch stretch

Accessory

Metcon (3 Rounds for weight)

3 superset rounds in 15 minutes:

2 Turkish get up R/L

5-10 strict dips

10 alternating pistol negative

Metcon

Metcon (Time)

4 rounds for time:

15 toes to bar

30′ handstand walk (30 shoulder taps, 3 wall climb)

45 air squat

1
Dec

**Thursday – December 2nd**

Crossfit Cle – CrossFit

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It’s time for some more intervals!

Warm-up

Warm-up (No Measure)

2 rounds:

5 pushup

Jog floor length

high knees down

butt kick back

lunge and twist

stiff leg bear crawl

5 minutes working mobility needs

Metcon

5 time shifting rounds (Distance)

5 rounds, for total distance:

Erg for 50 seconds, rest 10 seconds

Erg for 40 seconds, rest 20 seconds

Erg for 30 seconds, rest 30 seconds

Erg for 20 seconds, rest 40 seconds

Erg for 10 seconds, rest 50 seconds
*last programmed 10-4-21.

Cooldown

Warm-up (No Measure)

2 minute light erg

5 minutes static stretching

30
Nov

**Wednesday – December 1st**

Crossfit Cle – CrossFit

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Maybe gonna stay a little bit lighter today.

Warm-up

Warm-up (No Measure)

2 rounds:

10 push press (PVC/Barbell)

10 PVC passthrough

10 lunge and twists/ Samson’s stretch

10 situp and reach

2 minute bar on rack shoulder opener

1 minute R/L pigeon pose

Weightlifting

Push Press (4×7)

4 superset rounds on a 4 minute clock:

7 push press

10 alternating lunge with a heavy kettlebell

*Work moderately heavy for both movements, 80% perceived exertion.

Metcon

Metcon (Time)

For time:

19-17-13-11-7-5-3-2

Kettlebell swing 53/35#

Ab mat situp

Box step up 20/18″ carrying kettlebell
*Rx+ for 70/53# kettlebell.

29
Nov

**Tuesday – November 30th**

Crossfit Cle – CrossFit

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Don’t forget to spend some extra time stretching!

Warm-up

Warm-up (No Measure)

2 minute erg

5 yoga inchworm

10 squat and reach

1 minute singles/doubles

10 spiderman

10 pushup to updog windmill

1 minute couch stretch R/L

2 minute foam roll back

Accessory

Metcon (5 Rounds for reps)

5 superset rounds on a 3 minute clock:

5-10 back extension

Set of GHD situp
*Pick your poison on the GHD situp for volume and dificulty. Partial range, weighted, toss…

Metcon

Metcon (AMRAP – Reps)

12 minute AMRAP:

30 double under (30 seconds of work)

10 lateral burpee over medball

20 wallball shot 20/14# to 10/9′
Rx+ for burpee over bench.

28
Nov

**Monday – November 29th**

Crossfit Cle – CrossFit

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Let’s get those squats in!

Warm-up

Warm-up (No Measure)

2 rounds (slow round, fast round):

10 banded goodmorning

10 banded strict press

10 overhead squat

5 I-T-Y raises

1 minute alternating Samson’s stretch

5 90/90 raise and press

1 minute banded lat stretch R/L

1 minute banded front rack stretch R/L

Weightlifting

Front Squat (7×4)

7 superset rounds on a 3 minute clock:

4 front squat 60-80%

Set of pullups

*Pick your poison, strict, kipping, tempo, weighted…

Metcon

Metcon (Time)

3 rounds for time: *8 minute cap

21 box hop 24/20″

15 handstand pushup

9 hang power clean 70% of your 1RM power clean

27
Nov

**Sunday – November 28th**

Crossfit Cle – CrossFit

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Little erg in/erg out workout to start a new week off!

Weightlifting

Bench Press (5×10)

5 superset rounds on a 3 minute clock:

10 bench press

10 banded pull apart

Metcon

Metcon (Time)

For time:

1k row buy in

3 rounds:

20 db snatch 50/35#

20 toes to bar

1k row cash out

26
Nov

**Saturday- November 27th**

Crossfit Cle – CrossFit

*10am and 11am classes*

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*Classes at 10am and 11am*

Partner MetCon

Metcon (Time)

10 rounds for rime:

10 ring row

15 plate ground to overhead 45/35#

20 weighted squat
*Partner A performs a farmer’s walk (53/35# kettlebells) while Partner B completes ring rows, ground to overheads and squats.

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