WOD

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20
Jan

**Friday – January 21st**

Crossfit Cle – CrossFit

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Let’s see how that technique is coming along!

Warm-up

Warm-up (No Measure)

2 rounds, 30 seconds each station:

Air squat

PVC passthrough

Plate hop

Good morning

1 minute banded hip opener R/L

2 minute thoracic spine and lat roll

Burgener warmup:

5 down and finish

5 elbows high and outside

5 high hang muscle snatch

5 power snatch balance

5 hang power snatch

Weightlifting

Snatch Complex (5x complex)

Perform as a unbroken complex.
5 minutes OTM:

Power snatch

Hang snatch

*Warmup and work on technique.

Snatch Complex (5x complex)

Perform as a unbroken complex.
Then Every 2 minutes for 10 minutes:

Power snatch

Hang snatch

*Build up and hit a max for the complex

Metcon

Metcon (4 Rounds for reps)

4x Tabata:

Med ball clean 20/14#

Abmat situp

Wall climb

Box over 24/20″
*Complete a full Tabata at reach station (8 cycles of 20 seconds on and 10 seconds off) before moving to the next station.

*Score each movement with the lowest number of reps completed for any of the 8 rounds at that station.

*Rx+ for 30/20# med ball clean, GHD situp, or handstand walk.

19
Jan

**Thursday – January 20th**

Crossfit Cle – CrossFit

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Another Thursday of intervals is staring you down! Are you ready to rise to the challenge?

Warm-up

Warm-up (No Measure)

2 minutes of strict “Cindy”

5 pullup/ring row

10 pushup

15 ring row

10 jumping Spiderman

10 straight leg dead bug

10 updog windmill

10 bird dog

10 sumo foldover

5 minutes of personal mobility

Metcon

Double Erging (6 Rounds for reps)

6 rounds for calories, rest 2 minutes between rounds:

90 seconds on erg 1

90 seconds on erg 2
*Pace to keep or improve your calorie totals across the 6 rounds.

18
Jan

**Wednesday – January 19th**

Crossfit Cle – CrossFit

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Please join us in welcoming Esra to the gym! Always love seeing new faces come in and do work!

Warm-up

Warm-up (No Measure)

2 minute row

5 yoga inchworm

10 lunge and twist

20 pvc passthrough

10 squat and reach

10 scap pullup

5 I-T-Y raise

10 kip

5 snow angel

10 kip to pullup

1 minute banded lat stretch R/L

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

250m row

15 thruster 75/55#

5 bar muscle up (5 chest to bar pullup + 5 dip)

Weightlifting

At 25 minutes on the clock:

10 minutes to establish a 5RM and 3RM back squat

Back Squat (5RM)

Back Squat (3RM)

17
Jan

**Tuesday – January 18th**

Crossfit Cle – CrossFit

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Get on up!

Warm-up

Warm-up (No Measure)

High knees

Butt kicks

Samson’s stretch

Stiff leg bear crawl

15 pvc passthrough

10 press in snatch

5 good morning

10 Cossack’s squat

5 down and finish

5 high pull

5 high hang power clean

5 hang power clean

5 minutes of front rack and overhead mobility

Weightlifting

Power clean and jerk (15×1)

15 minutes OTM:

1 power clean and jerk

*Build to a very heavy single.

Metcon

Metcon (Time)

For time:

15-12-9-6-3

Burpee toes to bar

Overhead squat 95, 115, 135, 155, 175/65, 75, 85, 95, 105
*Use weights that should allow you to do each set unbroken.

16
Jan

**Monday – January 17th**

Crossfit Cle – CrossFit

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Sadly, Mike moved to Atlanta this weekend. We wish you the best of luck and hope you come back to visit!

Warm-up

Warm-up (No Measure)

2 minute erg

10 situp and reach

15 pvc passthrough

10 sumo squat and reach

10 pvc passthrough in a squat

10 good morning

10 overhead squat

3 minute pick your poison

shoulder mobility

Weightlifting

5 superset rounds on a 3 minute clock:

4 sumo deadlift

5 strict handstand pushup

*Scale as needed to make a set of 5 hspu appropriately difficult.

Sumo Deadlift (5×4)

*Work increased loads from 12-6-21

Handstand Push-ups (5×5)

*Scale as needed to make a set of 5 hspu appropriately difficult. Work deficit if possible

Metcon

Metcon (Time)

3 rounds for time:

25 kettlebell swing 53/35#

20 box hop 24/20″

15 pullup

15
Jan

**Sunday – January 16th**

Crossfit Cle – CrossFit

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Have a snatchtastic Sunday everyone!

Weightlifting

Snatch Complex (10 minute OTM)

Perform as a unbroken complex.
Power snatch + snatch

*60-70% of your 1RM

Metcon

P1: Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP:

5 front squat 155/105#

5 bar facing burpee

10 toes to bar

Rest 2 minutes

P2: Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP:

5 front squat 135/95#

5 bar facing burpee

10 toes to bar

14
Jan

**Saturday – January 15th**

Crossfit Cle – CrossFit

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Coach Ben is moving away! He is starting a new job in Colorado and will be leaving at the end of the month. Come join us in the gym next Saturday, January 22, at 12pm for a cookout and send-off party!

Partner MetCon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

10 stiff-legged wallball shots

15 kb sumo deadlift high-pulls

50m sled drag

*Partners alternate working by round

*Rest/active recovery on an erg while your partner finishes her round

13
Jan

**Friday – January 14th**

Crossfit Cle – CrossFit

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Hope you packed your lunge today!

Warm-up

Warm-up (No Measure)

High knees down

Butt kicks back

Over the hurdle under the hurdle

Lunge and twist

10 ring row

10 pushups (changing hand positions each rep)

10 scap pullup

10 updog windmill

1 minute banded lat stretch R/L

1 minute couch stretch R/L

1 minute pigeon pose R/L

Weightlifting

Dumbbell Lunge Complex (5 sets on a 3 minute clock)

Perform the complex with a dumbbell or a set of dumbbells as prescribed.
With a set of dumbbells:

1 power clean and push press

4 overhead walking lunge

4 strict press

6 racked walking lunge

4 hang power clean

8 farmers carry walking lunge

*Maintain heaviest manageable load for the final 3 sets. Record your dumbbell weight as a single collective set.

Metcon

Metcon (Time)

4 rounds for time on a Minute and 30 timer:

25 wallball shot 20/14# to 10/9′

15 GHD situp

10 chest to bar pullup
*Rx+ for 5 muscle ups in place of the chest to bar pullup.

**Minute and 30 timer: work for 60 seconds, rest for 30 seconds.