WOD

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16
Sep

**Saturday – September 17th**

Crossfit Cle – CrossFit

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My Grip!

Partner MetCon

Dueling Dumbbells (Time)

5 dueling rounds: (one partner completes a full round then the second partner does the same. Both partners will complete 5 rounds.)

10 burpee box hop 24/20″

10 dumbbell snatch 50/35

50m waiter walk 25m R/25m L

*Rounds will ideally be EXACTLY 2 minutes and must stay under 2:30! If you are fast, get a heavier dumbbell! If you are going long, reduce the number of burpee box hops and reduce your dumbbell load.

**Rx+ for heavier DB

Droping Toes to Bar (AMRAP – Reps)

5 minutes after your finish, start a 5 minute AMRAP:

Toes to bar (one works while one rests, must do single unbroken set)

Once both partners have done their T2B set, do 15 synchronized air squat

*Score as many toes to bar as possible in 5 minutes as a team.

15
Sep

**Friday – June 16th**

Crossfit Cle – CrossFit

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Moving weights!

Warm-up

Warm-up (No Measure)

3 rounds:

10 air squat

5 snap to hollow

1 wall climb and 10 second hold (or pike hold)

10 pvc passthrough

10 k-squat

5 around the world each way

5 each:

Down and finish

High pull

High hang power clean

power clean

30 seconds each side:

Staff stretch

Spiderman (low)

Crossover

1 minute banded lat stretch R/L

MetCon

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Power clean 135/95#

Hanstand pushup

*Rx+ for heavier barbell or strict handstand pushup

Gymnastics

6 Minute Abatta (Checkmark)

4 rounds, working on a Tabata timer:

Flutter kick

Lemon squeeze

Scissor kick

14
Sep

**Thursday – June 15th**

Crossfit Cle – CrossFit

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How do you like your calories?

Warm-up

Warm-up (No Measure)

2 rounds, 30 second stations:

Air squat

Light kettlebell swing

Situp and reach

20 Elephant trunk

10 weightless windmill

10 Spiderman (low)

10 crossover/open

30 second leg swings all 4 ways

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
1-20-2022 repeat.

13
Sep

**Wednesday – September 14th**

Crossfit Cle – CrossFit

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Pushing up and sitting down!

Warm-up

Warm-up (No Measure)

200m run

10 Cossack’s squat

15 pvc passthrough

10 press in snatch

5 around the world R/L

10 pvc overhead squat

10 banded good morning

10 banded strict press

1 minute banded lat stretch R/L

3 minutes to roll Thoracic spine and Lats

1 minute Pigeon R/L

MetCon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
5-24-22 repeat.

Gymnastics

Death by Strict Pullups (AMRAP – Rounds and Reps)

Perform 1 rep OTM ascending until failure.

12
Sep

**Tuesday – September 13th**

Crossfit Cle – CrossFit

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Staying low!

Warm-up

Warm-up (No Measure)

2 rounds:

10 alternating lunge (backward step)

5 dumbbell windmill R/L

10 elephant trunk

10 pvc passthrough

10 pushup with hand position changes

30 seconds slappy hugs

3 forward arm circles

3 backward arm circles

5 explosive pushup

5 around the world each way

1 minute couch stretch R/L

Weightlifting

5 supersets on a 3 minute clock:

Dumbbell Lunge Complex (5×8)

Perform the complex with a dumbbell or a set of dumbbells as prescribed.
8 alternating lunge backward step and loaded with a farmers carry. Build for the first 3 sets and hold a challenging load for the final 2 sets.

Push-ups (5x set)

3-10 explosive pushup (try to create separation from the floor. If you can do so easily then try a clapping pushup)

Metcon

Metcon (Time)

For time: *15 minute cap

25-20-15-10-5

Box over 24/20″

Hang power snatch 75/55# (Rx+ 95/65#)

Situp (Rx+ GHD)

11
Sep

**Monday – September 12th**

Crossfit Cle – CrossFit

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Time to test your strength!

Warm-up

Warm-up (No Measure)

2 minute erg

5 yoga inchworm with updog windmill

10 pvc passthrough

10 alternating pigeon

5 sumo foldover

10 spiderman and reach

5 around the world each way

Demo and review DL with 10 pvc reps

With a rubber band:

1 minute crossover R/L

1 minute banded double lat stretch

Weightlifting

Deadlift (20 minutes to 1RM)

Spend the first 10 minutes warming up, stretching and building into heavy singles for the closing 10 minute.

Metcon

Metcon (3 Rounds for reps)

3×3 minute AMRAP, rest 2 minutes between

20 wallball shot 20/14# to 10/9′

20 pullup

Muscle clean and strict press #115/80#

*Don’t spend more than a minute doing wallball shots and a minute doing pullups. Modify your reps to fit that window so you have a minimum of 1 minute to do muscle clean and strict press reps. Rx + for heavier barbell.

10
Sep

**Sunday – September 11th**

Crossfit Cle – CrossFit

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A day of remembrance for those who’s lives were taken and those who willingly gave theirs to help others.

MetCon

9/11 Memorial WOD (Time)

For Time:

2001 Meter Row or Run

11 Box hop 30/24″

11 Thruster 125/85#

11 Burpee chest to bar pullup

11 Power clean 170/120#

11 Handstand pushup

11 Kettlebell swing 70/53#

11 Toes to bar

11 Deadlift 170/120#

11 Push jerk 110/75#

2001 Meter Run or Row

Each component of this WOD is symbolic of 9/11. The 2001M row or run represents the year the attack took place. The nine movements with 11 reps corresponds to the date, and each of the weights have meaning:

125 – number of deaths at the Pentagon

175 – American Airlines Flight 175 that hit the South Tower

170 – Flight 77 and Flight 93 combined

110 – Number of floors in each tower of the World Trade Center

This is a brutal WOD, that represents a very tough day in American history.

9
Sep

**Saturday – September 10th**

Crossfit Cle – CrossFit

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Put those Kettlebells away! It’s DUMBBELLS TODAY!

Partner MetCon

Dumbbell Demolition Part 1 (Time)

10 rounds for time:

Station 1:

200m run

Station 2:

10 double dumbbell deadlift 50/35# set

10 double dumbbell front squat

30 second double dumbbell overhead hold

*Each partner performs 5x200m run and 5 rounds of the dumbbells. Once you finish the 10 rounds start Part P2
4-23-22 repeat.

Dumbbell Demolition Part 2 The Finisher (AMRAP – Rounds and Reps)

AMRAP until 25 minutes on the clock:

30 pushup

30 situp (Rx+ on GHD)

*Split work as desired, one partner works while the other rests.
4-23-22 repeat.