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10
Jan

**Monday – January 11th**

Crossfit Cle – CrossFit

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Hope everyone has a greyt Monday!

Warm-up

Warm-up (No Measure)

Bike, row or ski a 2 minute intro

High knees (down)

Butt kickers (back)

Hippity hoppity

Spiderman crawl

Bear crawl straight leg

Knee huggers

Overhead pushing warmup:

10 pvc passthrough

10 push press

5 dip and hold (no press)

5 push press

3 tall jerk

3 tall split jerk

5 push jerk

5 split jerk

Weightlifting

Jerk Complex (10 rounds on a 2 minute clock:)

10 rounds on a 2 minute clock:

Complex:

Push press

Push jerk

Split jerk

*Perform as a cycled complex. Increase from 50% of your push press max until you max for the complex.
*Perform as a cycled complex. Increase from 50% of your push press max until you max for the complex.

Metcon

Metcon (Time)

For time:

5-10-15

Front squat bodyweight

2x toes to bar
Scale the front squat to a reasonable weight that allows you to do the 5 and ideally the 10 unbroken.

8
Jan

**Saturday – January 9th**

Crossfit Cle – CrossFit

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Double dumbbells for the win!

Metcon

Metcon (5 Rounds for reps)

Many death by Tabatas:

1 double dumbbell thruster

1 calorie erg

1 GHD situp

1 burpee box hop

1 double dumbbell power clean
*When you reach failure on your final movement, you must continue to erg at a solid effort for 45 seconds out of each minute until everyone has finished all movements or 25 minutes rolls around.

**Score each movement for rounds completed + reps from the round failed.

7
Jan

**Friday – January 8th**

Crossfit Cle – CrossFit

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Fire up those lunges!

Warm-up

Warm-up (No Measure)

2 rounds:

10 goblet squat

10 sliding Cossack squat

10 kettlebell windmill (5 per arm)

10 kettlebell stiff legged deadlift

1 round PVC, 1 round with barbell:

5 down and finish

5 footwork drop

5 tall clean

5 high hang clean

Weightlifting

High Hang Clean (10×2, 5×1)

15 minutes OTM

First 10 minutes:

2 high hang clean

Final 5 minutes:

1 high hang clean
*Start at 30% of 1RM clean. Work speed under the bar. Build load if you can achieve good timing and catch positions.

Metcon

Metcon (4 Rounds for reps)

4×2 minute AMRAPs, rest 1 minute between:

Push press 135/95#

Ring row (must do sets of 5 only)

Alternating lunge with the barbell in the front rack

Handstand walk (handstand hold/shoulder tap…)

6
Jan

**Thursday – January 7th**

Crossfit Cle – CrossFit

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Simple but destructive!

Warm-up

Warm-up (No Measure)

3 rounds:

5 scap pullup

25’ piked bear crawl

10 kip

25’ Samson’s stretch (from behind 1 pillar to past the next)

Warm-up (No Measure)

Split jerk technique work:

5 superset rounds (3 with pvc, 2 with barbell):

3 push press (2 second pause in the dip, keep your torso upright)

3 split jerk (2 second pause in the catch, fix stance and core issues)

3 split jerk drop (work for speed into a good catch position)

Weightlifting

Split Jerk (7×3, 3×1)

10 sets on a 2 minute clock:

Split jerk:

7×3

3×1

*Start around 50% of your max jerk. Build up to very heavy triples and singles.

Metcon

Metcon (Time)

For time: *10 minute cap

25-20-15

Sumo deadlift high pull 95/65#

Hand release pushup

V-up

5
Jan

Wednesday – January 6th

I pity the fool who doesn’t do bodyweight exercises!

MetCon:
For time: *25 minute cap
100 double under
50 toes to bar
75 box over 24/20”
15 muscle up (30 dips)
75 wallball shot 20/14# to 10/9’
50 pullup
100 single under

Accessory:
For time:
3 minutes of flutter kicks

4
Jan

Tuesday – January 5th

Watch your numbers and try to start setting your paces with intention!

MetCon:
4 rounds, calories on 1 or more machines
3 minutes work
1 minute rest
2 minutes work
1 minute rest
1 minute work
1 minute rest

3
Jan

Monday – January 4th

Deadlifts for days!

Weightlifting:
10 minutes OTM:
Hang clean
Low hang clean
Clean
*Work from 50% to whatever load offers the most opportunity for your improvement.

MetCon:
For time: *12 minute cap
21-15-9-15-21
Deadlift 50% of clean 1RM
Lateral burpee over barbell