WOD

Crossfit Cle – CrossFit

Warm-up

High knees down

Butt kicks back

Lateral shuffle both ways

Lunge and twist

Stiff leg bear crawl

1 minute of cranky elbows

30 second hang from pullup bar

Weightlifting

10 rounds on a 90 second clock:

Clean and jerk complex:

Hang power clean

Front squat

Split jerk

*Start at 50% of your clean and jerk max and ascend to a heavy finish.

Clean and Jerk Complex (Hang power clean
Front squat
Split jerk)

Perform as an unbroken complex.
Start at 50% of your clean and jerk max and ascend to a heavy finish.

MetCon

It’s twice the death by! Put your bars close together and stay alive as long as you can.

Wrong! Don’t Score Here! (2 Rounds for weight)

Perform 1 rep of both movements on minute one. Minute 2 do 2 reps each. Minute 3 do 3 each… until you fail to complete the total # of reps in the given minute. Score is # of minutes completed + # of reps in the round that you didn’t complete.

1 deadlift 50% of DL 1RM
1 pullup
*Rx+ for chest to bar pullups.

Deadlift and Pullup Death (AMRAP – Rounds and Reps)

Perform 1 rep of both movements on minute one. Minute 2 do 2 reps each. Minute 3 do 3 each… until you fail to complete the total # of reps in the given minute. Score is # of minutes completed + # of reps in the round that you didn’t complete.

1 deadlift 50% of DL 1RM
1 pullup
*Rx+ for chest to bar pullups.

Crossfit Cle – CrossFit

Warm-up

400m run or 2 minute erg

5 yoga inchworm

10 Spiderman to pigeon (3 second holds)

10 banded crossover / open R/L

10 downdog calf pumps R/L (3 second holds)

15 band passthrough

5 minutes for personal mobility

MetCon

Metcon (4 Rounds for time)

4 rounds each for time, 3 minutes of rest between rounds:

500m row or equivalent

10 burpee 6″ touch

400m run or equivalent

*Very fast rounds will be around 4 minutes, pace to recover during just 3 minutes of rest.

Crossfit Cle – CrossFit

Warm-up

5 pushup

10 alternating lunge

Jog down back pedal back

5 pushup

10 alt lunge stretch

10 Cossack’s squat

5 pike pushup

15 pvc passthrough

10 situp and reach

5 updog and reach both sides

5 around the worlds each way in an active squat

2 wall climb and hold

1 minute couch stretch R/L

1 minute banded lat stretch R/L or other overhead mobility

MetCon

30 minute alternating OTM:

10-15 box over (40 seconds max)

Single unbroken set of toes to bar (plan for keeps!)

15-30 seconds upside down (hold, walk, pushups, wall climb…)

Box Over (10 Rounds for reps)

Move your body from one side of a box to the other. A jump with a 2 foot landing on the box is required.
*24/20″ prescribed.

Toes-To-Bar (10x unbroken set)

Your score is your lowest round of unbroken reps, plan for keeps!

Handstand drill (10x 15-30 seconds)

Pick any handstand drill and work on getting better in small doses.
Pick 1-2 drills and build your confidence upside down

Crossfit Cle – CrossFit

Warm-up

2 minute erg

1 minute of cranky elbows

Weightlifting

20 minutes OTM:

1 power clean (building to a 1RM

*Work the first 10 rounds in the 50-65% range, then ascend to a very heavy finish (1RM).

Power Clean (20 minutes OTM:
1 power clean (building to a 1RM)

Work the first 10 rounds in the 50-65% range, then ascend to a very heavy finish (1RM).

MetCon

Metcon (Time)

3 rounds for time:

30-20-30 Kettlebell swing (Rx is awarded for doing the swing unbroken. Choose weight that you think you can do!)

40 m walking lunge

10 lateral burpee over kettlebell
The number of swings is variable, the lunge and the burpees remain the same each round.

Crossfit Cle – CrossFit

Warm-up

400 m run

3 rounds:

5 snap to hollow

5 push ups

10 air squats

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

1/2 Murph (Time)

For Time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with the runs.

Crossfit Cle – CrossFit

MetCon

Randy (Time)

For Time:

75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Accessory #1 (No Measure)

9 min Light AMRAP:

30 sec erg light

30 sec erg moderate

15 meter reverse quadruped crawl

15 banded short range curls

Accessory #2 (4 Rounds for weight)

4 sets Every 3:00

8 Bulgarian Split Squat with rear foot elevated on bench. (Rest 20 seconds between legs.)

10-12 Double DB Hammer Curl

*2 second negative for all movements

Post WOD Accessory

Crossfit Cle – CrossFit

Partner MetCon (Time)

For time:

400m sled drag and sandbag carry

100 kettlebell thruster 53/35# single

200 situp

300 double under

200 Russian kettlebell swing 53/35#

100 pushup

400m sled drag and sandbag carry

*One partner drags and the other carries the bag. Switch as desired. The rest of the movements are completed 1 working while 1 rests.

Partner MetCon

Crossfit Cle – CrossFit

Warm-up

3 minutes of “Cindy”:

5 pullup

10 pushup

15 air squat

Split jerk Prep:

5 footwork drops

5 tall split jerk

5 split jerk

Weightlifting

20 minutes to establish a 1 RM split jerk

Split Jerk (20 minutes to 1 rep max)

MetCon

Step Up Beat Down (AMRAP – Reps)

14 minutes alternating OTM:

50 seconds of box step ups 20/18″

50 seconds of flutter kicks

*Use loads 45/35# ish. Rucksack, kettlebell, dumbbell, sandbag.
*8-23-22 repeat.