WOD

Crossfit Cle – CrossFit

MetCon

Warm-up

5k Row (Time)

Max Effort 5k Row

5k Ski (Time)

Max effort 5k

10k Bike (Time)

Max effort 10k

4x 1k Row/Ski OR 2k Bike, 2 minute rest between efforts (4 Rounds for time)

Target a pace that is 1-5 seconds faster than your 5k row/ski or 10k bike average. Ideally times will speed up 1-4 seconds across the 4 efforts.

8x 500m Row/Ski OR 1k Bike, 1 minute rest between efforts (8 Rounds for time)

Target a pace that is a 3-7 seconds faster than your 5k row/ski or 10k bike average. Ideally times will speed up 1-3 seconds across the 8 efforts.

16x 250m Row/Ski OR 500m Bike, 30 second rest between efforts (16 Rounds for time)

Target a pace that is 5-10 seconds faster than your 5k row/ski or 10k bike average. Ideally times will speed up 1-2 seconds across the 4 efforts.

Crossfit Cle – CrossFit

Warm-up

3 rounds, 20 seconds cadences (pick your erg for the day):

Row, Ski, Bike:

20 s/m 30 s/m 60 RPM

25 s/m. 40 s/m 70 RPM

30+ s/m 45+ s/m 90 RPM

Primer:

3 minutes on the minute:

10 second break out

15 second break out

20 second break out *Focus on an aggressive start to get your speed early. Then ease off and find your intended pace.

MetCon

Pick one

5k Row (Time)

Max Effort 5k Row

5k Ski (Time)

Max effort 5k

10k Bike (Time)

Max effort 10k

4x 1k Row/Ski OR 2k Bike, 2 minute rest between efforts (4 Rounds for time)

Target a pace that is 1-5 seconds faster than your 5k row/ski or 10k bike average. Ideally times will speed up 1-4 seconds across the 4 efforts.

8x 500m Row/Ski OR 1k Bike, 1 minute rest between efforts (8 Rounds for time)

Target a pace that is a 3-7 seconds faster than your 5k row/ski or 10k bike average. Ideally times will speed up 1-3 seconds across the 8 efforts.

16x 250m Row/Ski OR 500m Bike, 30 second rest between efforts (16 Rounds for time)

Target a pace that is 5-10 seconds faster than your 5k row/ski or 10k bike average. Ideally times will speed up 1-2 seconds across the 4 efforts.

Crossfit Cle – CrossFit

Warm-up

Crossfit Cle – CrossFit

Warm-up

MetCon

The First Thanksgiving

In 1621, a group of around 90 Wampanoag men joined the surviving colonist (reported as 53 of the original 102) who had landed the year prior at Plymouth rock. They shared together in a three day harvest feast and came to an agreement that there would be 75 years of peace between these wildly different cultures. 401 years later we commemorate their shared prosperity and promise of peace with our own day of Thanksgiving!

“The First Thanksgiving” (Time)

For time:

1,621m row

91 kettlebell swing 53/35#

53 pushup

3 legless rope climb

*Rx+ for L-sit rope climbs (controlled back down as well).

Post Metcon Accessory

7 supersets on a 3 minute clock:

Bench Press (5 wide grip
3 normal grip
2 close grip)

Goblet Squat (15 fast goblet squats with feet as close together as possible)

Crossfit Cle – CrossFit

Warm-up

MetCon

The First Thanksgiving

In 1621, a group of around 90 Wampanoag men joined the surviving colonist (reported as 53 of the original 102) who had landed the year prior at Plymouth rock. They shared together in a three day harvest feast and came to an agreement that there would be 75 years of peace between these wildly different cultures. 401 years later we commemorate their shared prosperity and promise of peace with our own day of Thanksgiving!

“The First Thanksgiving” (Time)

For time:

1,621m row

91 kettlebell swing 53/35#

53 pushup

3 legless rope climb

*Rx+ for L-sit rope climbs (controlled back down as well).

Post Metcon Accessory

7 supersets on a 3 minute clock:

Bench Press (5 wide grip
3 normal grip
2 close grip)

Goblet Squat (15 fast goblet squats with feet as close together as possible)

Crossfit Cle – CrossFit

Warm-up

MetCon

MetCon (AMRAP – Reps)

30 minutes alternating OTM:

1-7 muscle up (Scale: 5-10 dips)

40 seconds of box over 24/20″

3 clean 70-90% of 1RM(perform as a touch and go set or quick singles)
Score total muscle up (dips) and box overs completed.

Clean (10×3)

Work 70-90% of 1RM. May be done touch and go or as quick singles. Should be finished by 30 seconds each round. Score your heaviest weight AND the number of sets completed with it.

Crossfit Cle – CrossFit

Warm-up

Weightlifting

6 superset rounds on 3 minute clock:

Good Mornings (6×10)

Keep weights light and work on ROM and midline bracing

Pullup Negative (6×3-5 )

Work a 3 second negative. Cycle back to the top with a strict or kipping pullup if possible.

MetCon

MetCon (2 Rounds for reps)

4 minute AMRAP, 3 minute rest, then 7 minute AMRAP:

30 box step up 95/65# barbell

10 power snatch

20 overhead squat

10 burpee pullup

10 burpee toes to bar

Burpee muscle ups (scale perform 2 burpees, 1 T2B AND 1 pullup)
Score your 4 and 7 minute rounds separately

Crossfit Cle – CrossFit

Warm-up

10 sumo foldover

15 pvc passthrough

10 scap pullup

10 pushup to updog and reach

10 crossover/open

10 around the world

10 kip

Weightlifting

6 superset rounds on 3 minute clock:

Good Mornings (6×10)

Keep weights light and work on ROM and midline bracing

Pullup Negative (6×3-5 )

Work a 3 second negative. Cycle back to the top with a strict or kipping pullup if possible.

MetCon

MetCon (2 Rounds for reps)

4 minute AMRAP, 3 minute rest, then 7 minute AMRAP:

30 box step up 95/65# barbell

10 power snatch

20 overhead squat

10 burpee pullup

10 burpee toes to bar

Burpee muscle ups (scale perform 2 burpees, 1 T2B AND 1 pullup)
Score your 4 and 7 minute rounds separately