WOD

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11
Sep

**Sunday – September 12th**

Crossfit Cle – CrossFit

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Please come join us at Market Garden Brewery in Ohio City, Sunday at noon for food, friends and adult beverages!

Weightlifting

Snatch Complex (Fluid) (10 minute OTM:)

Perform as a unbroken complex.
Snatch + overhead squat

Metcon

Metcon (Time)

3 rounds for time:

400m run

3 legless rope climb

20 dumbbell farmers carry lunge 50/35# set

10 double dumbbell power clean

10
Sep

**Saturday – September 11th**

Crossfit Cle – CrossFit

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R.I.P. Martin

Partner MetCon

Martin (Time)

For Time, (With a Partner):

2,000-m row

100 bodyweight deadlifts

50 thrusters (65/95 lb.)

1,000-m row

100 hand-release push-ups

50 pull-ups

500-m row

100 sit-ups

100 wall-ball shots (14/20 lb.)

This workout, created by Scott Meenagh, Martin Bell’s training partner, is meant to be performed in pairs.

If completing it alone, cut all the reps in half.
To learn more about Martin click here

9
Sep

**Friday – September 10th**

Crossfit Cle – CrossFit

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Scaling is NOT failing! Make good choices so YOU can get the most out of your time in the gym each day!

Warm-up

Warm-up (No Measure)

2 rounds:

10 light kettlebell swing

10 stiff leg kettlebell deadlift

10 kettlebell windmill 5R/5L

10 goblet squat

1 minute elevated pigeon R/L

90 second doorway stretch

Warmup and build to 60% of your 1RM deadlift

Weightlifting

Deadlift (6×5)

6 superset rounds on a 3 minute clock:

5 drop from the top deadlift

A set of strict dips (70% exertion)

*These deadlifts are meant to aid in building speed. Focus on how you set up for each lift so you begin the lifts the same. Work from 60-75% of your 1RM.

Metcon

Metcon (Time)

For time: *13 minute cap

15-10-5-10-15

Box hop 30/24″

Hang power clean 135/95#

Chest to bar pullup

8
Sep

**Thursday – September 9th**

Crossfit Cle – CrossFit

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Happy to introduce another newer member. Welcome to CrossFit CLE Hooks!

Warm-up

Warm-up (No Measure)

High knees down

Butt kicks back

Tip toe

Heel walk

Stiff leg bear crawl

Over/under the hurdle (half and half)

Knee hug into Samson’s lunge

Spiderman crawl

1 minute kettlebell calf smash R/L

1 minute banded crossover stretch R/L

1 minute banded hip opening lunge stretch R/L

Metcon

4x400m run/200m sprint (8 Rounds for time)

MetCon:

4 rounds, each effort for time:

400m run

2 minute rest

200m sprint

1 minute rest
*Run your 400m at a pace that you would be able to sustain for more than a mile. This will be necessary to allow you to continue recovering from the 200m sprints.

**Last programmed 7/22/2021.

Accessory

Metcon (3 Rounds for weight)

3 rounds, rest as needed between rounds:

6 double dumbbell alternating lunges (farmers carry style)

6 double dumbbell power clean

6 double dumbbell alternating lunges (dumbbells on shoulders)

6 double dumbbell strict press
*Complete as an unbroken complex. Start light enough that you will be able to increase weight each round. Score is the combined weight of your dumbbell set from each round.

7
Sep

**Wednesday – September 8th**

Crossfit Cle – CrossFit

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Lot’s of toes to bar time today. Work on building a more effective kip to do some slightly larger sets.

Warm-up

Warm-up (No Measure)

3 minute circuit:

3 pushup

6 PVC overhead squat

9 lemon squeeze

5 I-T-Y raise

10 passthrough

5 snow angel

10 scap pullup

6 updog windmill

10 kip

Burgener warmup:

with a PVC pipe and then with a barbell:

3 down and finish

3 elbows high and outside

3 high hang muscle snatch

3 power snatch balance

3 hang power snatch

Metcon

Metcon (AMRAP – Reps)

30 minutes alternating OTM:

45 seconds of double unders

7-15 toes to bar

3 touch and go power snatch (50%+)
*Improve your double unders, pick a t2b number that allows you to maintain 1-2 sets and build to a very heavy triple on the power snatches.

****Score today is the total number of toes to bar you complete.

Cooldown

Metcon (No Measure)

3-4 minutes light row

1 minute updog

1 minute calf stretch R/L

6
Sep

**Tuesday – September 7th**

Crossfit Cle – CrossFit

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Time to sweat the technique!

Warm-up

Warm-up (No Measure)

2 minute row, bike, ski or run

10 spiderman windmill

15 air squat

10 situp and reach

15 barbell back squat

10 alternating crossovers

Weightlifting

Back Squat (3×5, 5×3)

On a 3 minute clock:

3×5 back squat

5×3 back squat

*Use your extra time to work mobility. Build to a 3RM.

Metcon

Metcon (Time)

3 rounds for time:

30 pushup

10 power clean 155/105#
*Rx+ for heavier barbell

5
Sep

**Monday – September 6th**

Crossfit Cle – CrossFit

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Metcon

Kelly Brown (Time)

5 Rounds for time of:

Row 440 m

10 box jumps

10 deadlifts

10 wall-ball shots

♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box

♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box
In honor of CrossFit Kids Seminar Staff Flowmaster Kelly Brown, 44, who passed away after a courageous five-year battle with ovarian cancer. Sept. 15, 2020
To learn more about Kelly Brown click here
On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44.

Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter.

Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007. In 2010, she became a member of the CrossFit Kids Seminar Staff.

An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.

4
Sep

**Sunday – September 5th**

Crossfit Cle – CrossFit

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Dumbbells for the win, welcome to the gym Camryn!

Weightlifting

Bench Press (5×5)

5 superset rounds on a 3 minute clock:

5 heavy bench

20 alternating dumbbell bicep curl (10R,10L)

Metcon

Metcon (Time)

For time: *13 minute cap

30-20

x2 double under

Pistol squat

Toes to bar