WOD

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9
Apr

**Saturday – April 10th**

Crossfit Cle – CrossFit

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New faces all the time! We are excited to have you at CLE Bri!

Partner MetCon

Metcon (Time)

For time: *35 minute cap

50-40-30-20-10

Kettlebell swing 50/35#

Goblet lunge

Kettlebell push press

400m kettlebell carry
*One works while 1 rests. Run together for the 400m.

8
Apr

**Friday – April 9th**

Crossfit Cle – CrossFit

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So many ways to get uncomfortable! Good work on those handstands folks!

Warm-up

Warm-up (No Measure)

2 rounds:

5 sumo foldover burpees

10 dumbbell hang power clean and jerk (light)

10 close footed squat

10 kip

5 ring row or strict pullup

Take 10 minutes to warm up your movements, do some mobility and figure out any scaling and get set to start

Metcon

Metcon (10 Rounds for reps)

20 minute alternating OTM:

10 dumbbell hang clean and jerk (5 right and 5 left) 50/35# dumbbell

2-5 lateral burpee over dumbbell

6-12 pistol

Single set of muscle ups (1-4 reps if capable, substitute 5 dips) be
*Each minute, work should be completed before 40 seconds.

Cooldown

Warm-up (No Measure)

200m walk

1 minute each side:

Couch stretch or banded lunge

Banded double hand lat stretch

Sit and reach

Doorway stretch

7
Apr

**Thursday – April 8th**

Crossfit Cle – CrossFit

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Fancy gymnastics can be challenging and fun. Be sure to keep yourself focussed on what YOU need to do to improve YOUR movement.

Warm-up

Warm-up (No Measure)

200m run

Stiff leg bear crawl down

Samson’s stretch back

15 PVC passthrough

2 rounds with a barbell, perform mobility between rounds:

5 down and finish

5 hang muscle clean

5 front squat

5 low hang power clean

2 minute cranky elbows stretch

2 wall climb (10 second hold at the top)

2 minute keg stretch

Warmup into your power clean weight and handstand walk/handstand work

Metcon

Metcon (Time)

For time:

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

Power clean 135/95#

25’ handstand walk (20 shoulder taps)
*This is a workout where athletes who have some handstand walks should work on using them in workouts. Each set of handstand work should be completed in 2-3 sets and ideally will take no more than 45 seconds. Scale distance or rep counts as necessary.

Weightlifting

Bottom to Bottom Press in Snatch (5 rounds, 1-2-3 BTB press in snatch)

Once you’ve performed a press in snatch, stand up and then squat back down with the barbell overhead. Lower to your back while still in the squat and then repeat.
With a PVC or barbell:

1 press in snatch, stand up the

return to a squat (with barbell overhead)

2 press in snatch, 2 overhead squat

3 press in snatch, 3 overhead squat

6
Apr

**Wednesday – April 7th**

Crossfit Cle – CrossFit

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He’s been around for a few months, but I think this is the first photo getting out. Pleasure having you at CLE Brandon!

Warm-up

Warm-up (No Measure)

1 minute row

10 spiderman and twist

10 PVC passthrough

10 good morning

1 minute row

10 Samson’s stretch

10 sliding Cossack’s squat

5 behind the neck split jerk

5 behind the neck push jerk

With a barbell:

5 behind the neck strict press

5 behind the neck push press

5 behind the neck jerks (of your choice)

Weightlifting

Behind The Neck Jerk (7×2 on a 2 minute clock)

*Work up to a heavy but safe set of 2. Re-rack if possible. Drop if necessary. The aim here is to build more confidence putting weight overhead for overhead squats.

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP:

20 wallball shot 20/14# to a 10/9’ target

20/16 calorie row

-Rest 2 minutes

5 minute AMRAP:

Picking up where you ended the 7 min AMRAP
Rx+ for 30/20# to 10/9′

Cooldown

Warm-up (No Measure)

3 minute light row

1 minute cross over/cross open (EL)

1 minute lat or other shoulder stretch (EA)

5
Apr

**Tuesday – April 6th**

Crossfit Cle – CrossFit

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Getting out and enjoying some warm weather!

Warm-up

Warm-up (No Measure)

200m jog

10 knee huggers

10 heel to butt

10 high kick

200m jog

10 lunge and twist

10 sumo foldover

15 PVC passthrough

2 minutes of forearm/wrist stretching

Metcon

Metcon (7 Rounds for time)

7 rounds, each for time, rest 30 seconds between rounds:

150′ heavy farmers carry (unbroken)

Run out the back door, in the front.

10 burpee

Gymnastics

Strict Pullup (7 rounds OTM:)

Do your best to hold your body in a hollow and pull the bar to your body rather than reaching your chin over the bar. Use bands or modify to rows as needed.
Significant set of strict pullups

*This is totally personal, set a number that is 7 out of 10 in effort and attempt to do each round unbroken for 7 rounds.

**If scaling to rings or a band, 5-8 reps is the ideal range, so band accordingly.