WOD

Crossfit Cle – CrossFit

Weightlifting

10 minutes OTM:

2 push press

2 split jerk

*String the push press together. Pause and reset position for both split jerks.

Work 60-80% of push press max.

Shoulder to Overhead Complex (10x
2 push press
2 split jerk)

*String the push press together. Pause and reset position for both split jerks. Work 60-80% of push press max.

MetCon

Warm-up

Crossfit Cle – CrossFit

Warm-up

Weightlifting

10 minutes OTM:

2 push press

2 split jerk

*String the push press together. Pause and reset position for both split jerks.

Work 60-80% of push press max.

Shoulder to Overhead Complex (10x
2 push press
2 split jerk)

*String the push press together. Pause and reset position for both split jerks. Work 60-80% of push press max.

MetCon

MetCon (Time)

For time:

12-9-6-3

Power clean 95, 115, 135, 155/65, 75, 85, 95#

Front squat

50 double under (scale 100 single under)

*Perform the 50 double unders whenever you wish each round. May be broken into multiple sets each round
*Rx+ 115-175/75-105#

Crossfit Cle – CrossFit

Warm-up

Weightlifting

10 minutes OTM:

2 push press

2 split jerk

*String the push press together. Pause and reset position for both split jerks.

Work 60-80% of push press max.

Shoulder to Overhead Complex (10x
2 push press
2 split jerk)

*String the push press together. Pause and reset position for both split jerks. Work 60-80% of push press max.

MetCon

MetCon (Time)

For time:

12-9-6-3

Power clean 95, 115, 135, 155/65, 75, 85, 95#

Front squat

50 double under (scale 100 single under)

*Perform the 50 double unders whenever you wish each round. May be broken into multiple sets each round
*Rx+ 115-175/75-105#

Crossfit Cle – CrossFit

Warm-up

2 rounds:

1 minute erg

5 Spiderman into Samson’s stretch R/L

10 single arm dumbbell strict press R/L

With a barbell, 5 reps each:

Down and finish

Dip and hold

High pull

Push press

Hang power clean

Split jerk

Weightlifting

10 minutes OTM:

Shoulder to Overhead Complex (10x
2 push press
2 split jerk)

*String the push press together. Pause and reset position for both split jerks. Work 60-80% of push press max.

MetCon

MetCon (Time)

For time:

12-9-6-3

Power clean 95, 115, 135, 155/65, 75, 85, 95#

Front squat

50 double under (scale 100 single under)

*Perform the 50 double unders whenever you wish each round. May be broken into multiple sets each round
*Rx+ 115-175/75-105#

Crossfit Cle – CrossFit

Warm-up

Weightlifting

5 supersets on a 4 minute clock:

Clean Complex (Clean Complex:
Pause clean (2 positions: low hang and hang for 1-2 seconds each)
Pause clean (1 position: low hang for 1-2 seconds)
Clean)

Work with weight in the 50-70% range. Target improvement in positioning and speed under the bar.

Dips (5x max set)

MetCon

MetCon (Time)

For time:

100 kettlebell swing 53/35#

*The first time the kettlebell is set down, do 15 lateral burpees over the kettlebell before resuming swings. The second time, do 10 burpees. For any more breaks taken, do 5 burpees.

Crossfit Cle – CrossFit

Warm-up

3 minute AMRAP:

5 push-up

10 air squat

Jog down, backpedal back (alternating rounds of lateral slide down and back)

2 minutes for front rack mobility

Weightlifting

5 supersets on a 4 minute clock:

Clean Complex (Clean Complex:
Pause clean (2 positions: low hang and hang for 1-2 seconds each)
Pause clean (1 position: low hang for 1-2 seconds)
Clean)

Work with weight in the 50-70% range. Target improvement in positioning and speed under the bar.

Dips (5x max set)

MetCon

MetCon (Time)

For time:

100 kettlebell swing 53/35#

*The first time the kettlebell is set down, do 15 lateral burpees over the kettlebell before resuming swings. The second time, do 10 burpees. For any more breaks taken, do 5 burpees.

Crossfit Cle – CrossFit

MetCon

Blake (Time)

4 Rounds For Time

100 ft Overhead Walking Lunges (45/35 lb plate)

30 Box Jumps (24/20 in)

20 Wall Balls Shots (20/14 lb, 10/9 ft)

10 Handstand Push-Ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
To learn more about Blake click here

Crossfit Cle – CrossFit

Partner MetCon

MetCon (AMRAP – Rounds and Reps)

25 minute AMRAP:

5 burpee box step up 50/35# dumbbell set on 24/20″ box

10 dumbbell thruster

15 toes to bar

20 calorie erg

*Split reps as desired.