WOD

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17
Jun

**Saturday – June 18th**

Crossfit Cle – CrossFit

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It’s a good day to hang out with some friends!

Partner MetCon

Metcon (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 must stay under 2:30! If you are going long, reduce the number of burpee box hop and or reduce your dumbbell load.

**Rx+ for heavier DB

Metcon (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.

16
Jun

**Friday – June 17th**

Crossfit Cle – CrossFit

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A lighter weight just gives you the opportunity to complete more reps!

Warm-up

Warm-up (No Measure)

2 rounds:

10 box step up low/high

10 squat and double reach

5 yoga inchworm

5 scap pullup

10 pvc passthrough

With a pvc pipe:

10 front squat

10 push press

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

15 situp

5 front squat 115/80#

10 push press

5 strict pullup
Rx+ for GHD situps.

Accessory

Metcon (Weight)

3 rounds, not for time:

5 no money’s

15 banded tricep extension (7 RPE)

10 barbell curl (9 RPE, nearly a max effort)

15
Jun

**Thursday – June 16th**

Crossfit Cle – CrossFit

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It’s an Erg Run Erg kinda day!

Warm-up

Warm-up (No Measure)

200m jog

10 jumping spiderman

10 situp and reach

10 alternating lunge

5 dumbbell windmill L/R

200/400m on your erg

1 minute banded hip opener R/L

1 minute banded hamstring flossing R/L

Metcon

7 round Erg Run Erg (7 Rounds for time)

7 rounds, each for time, rest 2 minutes between rounds:

200m row/ski or 400m bike

400m run

200m row/ski or 400m bike
Last programmed 5.26.2022

14
Jun

**Wednesday – June 15th**

Crossfit Cle – CrossFit

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Coach Josh won the Poultry Days Cool Hand Luke egg eating contest with a whopping 23 eggs in 10 minutes! In the process raising 3,755.55$ for the Leukemia and Lymphoma Society! Great work Josh!

Warm-up

Warm-up (No Measure)

400m run

10 pvc passthrough

10 Cossack’s squat

5 yoga inchworm

10 pvc passthrough in a squat

10 overhead squat

2 minutes on foam roller (Back and Lats)

With a barbell, 5 reps each:

Down and finish

High pull

Hang muscle snatch

Power snatch balance

Hang power snatch

Overhead squat

Weightlifting

Snatch Complex (10 rnds on 90 sec clock:)

Perform as a unbroken complex.
Power snatch

Hang power snatch

2 overhead squat

*Build weight for 5-6 rounds, hold a heavy weight that challenges your capacity and still allows for good lifting technique on the final rounds.

Metcon

Metcon (Time)

For time: *15 minute cap

30-20-10-20-30

Wallball shot 20/14# to 10/9′

2x double under or 4x single under

100m dumbbell farmers carry 50/35# set
Rx+ for heavier Wallball shot.

13
Jun

**Tuesday – June 14th**

Crossfit Cle – CrossFit

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Dumbbells and deadlifts! Let’s get a little stronger!

Warm-up

Warm-up (No Measure)

3 rounds:

5 burpee

Jog down

Backpedal back

10 sumo foldover

10 pvc passthrough

10 Samson’s stretch to elephant trunk

10 thread the needle

10 pvc passthrough in an active squat

5 reps of the deadlift+RDL

Weightlifting

6 superset rounds on a 3 minute clock:

Deadlift (6×4)

4 deadlift + Romanian deadlift (60% of your 1RM deadlift all sets)

Dumbbell Bench Press (6×10)

Bench press with dumbbells
10 double dumbbell bench press (build for 2 sets and hold for the final 4)

Metcon

Metcon (5 Rounds for time)

5 rounds each for time, rest 1 minute between rounds:

200m run

15 kettlebell swing 53/35#

10 pullup

*Keep rounds under 2 minutes. Scale swing and pullup reps to be able to reliably do both movements unbroken.

**Rx+ for a heavier swing and/or chest to bar pullup.

12
Jun

**Monday – June 13th**

Crossfit Cle – CrossFit

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Pick it up and put it overhead… 30 times!

Warm-up

Warm-up (No Measure)

2 rounds, 30 seconds per station:

Med ball clean

Weightless windmill

PVC passthrough

Push press/Push jerk

Situp/Situp and reach

10 alternating spiderman (get low or reach if you want, 5 second holds)

30 second pigeon R/L

1 minute banded crossover/open R/L

1 minute banded lat stretch R/L

1 minute cranky elbows

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
*For this workout, “clean and jerk” allows for any type of clean and any lift overhead. Scale weight to allow for a time under 5 minutes (6 reps per minute).

Weightlifting

7 superset rounds on a 3 minute clock:

Front Squat (7×2)

2 front squat build from 60% to a 2RM for the day

GHD Sit-ups (7×7-15)

One smooth set.

11
Jun

**Sunday – June 12th**

Crossfit Cle – CrossFit

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Happy Birthday Ben! Enjoy your 30 miles of trails!

Metcon

Krump (Time)

5 rounds for time:

7 muscle-ups

14 alternating kb snatches 53/35

21 back squats* 115/75

*bar starts on the floor

**The goal of this workout is to maintain high-quality, technical movements in unbroken sets. Athletes should scale to the most technically complex movements they are capable of; scale reps before load.

Metcon (Time)

For time:

30 burpee box/barrier over (highest barrier you can manage)

Hands may be used to get over.

10
Jun

**Saturday – June 11th**

Crossfit Cle – CrossFit

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Don’t have a partner? We’ll find you one!

Partner MetCon

P1: Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

50-40-30-20-10

Pushup

Kettlebell swing 53/35#

10 forward lunge

10 backward lunge

*1 works while 1 rests on the pushups and kettlebell swings. Both athletes must do the 20 lunges each round.

**Rx + if you load the lunges.

P2: Metcon (Distance)

At 30 minutes on the clock start a 7 minute AMRAP:

Station 1: Hold a high plank

Station 2: Row meters

*Switch stations as desired. A plank must be held for rowing to occur.