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13
Jan

CrossFit – Sat, Jan 14

Crossfit Cle – CrossFit


Grab 2 dumbbells and 1 partner and get after it!

Partner MetCon (Time)

For time:

100/80 calorie erg

75 box hop 24/20″

50 double dumbbell power clean and jerk 50/35# set

75 toes to bar

100/80 calorie erg

*Split work as desired, 1 works while 1 rests.

12
Jan

CrossFit – Fri, Jan 13

Crossfit Cle – CrossFit


Barbells on the move!

Warm-up

2 minute erg

15 pvc passthrough

5 yoga inchworm

10 overhead squat (pause just above parallel)

5 down and finish

5 high pull

5 hang muscle snatch

3 high power snatch balance

3 low power snatch balance

5 low hang power snatch

5 around the world each way

2 minutes rolling thoracic spine and lats

1 minute couch stretch R/L

Weightlifting

10×5 power snatch OTM (Weight)

Use a single weight for all 10 rounds. Keep reps touch and go. Should not start feeling heavy until the back half. Technique is key, get lower into your power position as you become more fatigued. Suggested bar weight starts around 50% of your 1RM power snatch, look up your priors and increase weight if you think you can handle it.
12-7-2022 repeat

MetCon (Time)

3 rounds for time:

500m row

10 overhead squat 115/80#

15 lateral burpee over barbell

11
Jan

CrossFit – Thu, Jan 12

Crossfit Cle – CrossFit


Short, fast rounds get uncomfortable fast!

Warm-up

2 rounds:

5 burpees

Jog Down

Backpedal back

10 K-squat

15 pvc passthrough

10 press in snatch

1 minute each:

Staff stretch R/L

Lunge and passthrough

Spiderman and reach

Situp and reach

Windmill (30 sec R/L)

5 minutes for personal mobility

Restarter:

Do half of the calories you plan on holding in the MetCon at you planned working pace.

MetCon

12 short, hard efforts. Start off with a pace you can repeat. Ideally your times will shrink rather than grow with your last round coming in as your fastest!

12×25/20 calorie erg (12 Rounds for time)

12 rounds each for time, rest 1 minute between efforts:
25/20 calorie erg
*Can be done all on one erg or you may choose to rotate through as many as 4 ergs.
First programmed 12-1-2022. Wasn’t built right so you will have to look up the date on Wodify to see results.

Cooldown

2 minute very light erg

1 minute Seated forward fold

30 second Samson’s stretch R/L

30 second Child’s pose

30 second doorway stretch R/L

30 second hanging lat stretch R/L

10
Jan

CrossFit – Wed, Jan 11

Crossfit Cle – CrossFit


If you want to lift heavy things, than you better do the work to build a strong core!

Warm-up

8-6-4-2

Box step up

Situp and reach

Ring row

20 elephant trunk

5 updog and windmills, downdog and hold

10 crossover

2 minutes foam rolling thoracic spine and lats

Weightlifting

5 supersets on a 4 minute clock

5 strict pullup (Slow down or add pause at the top/bottom to make 5 reps more difficult)

10-15 hip extension

15-25 GHD situp

Strict Pullup (5×5)

Do your best to hold your body in a hollow and pull the bar to your body.

Hip Extension (5×10-15)

Prone on a GHD. Neutral spine, working hip ROM.
Single smooth set of reps. Stop before you get sloppy.

GHD Sit-ups (5×10-25)

Single smooth set of reps. Stop before you get sloppy.

MetCon (Time)

For time: *10 minute cap

7-6-5-4-3-2-1

Wall climb

2x box step over 50/35# dumbbell set, 24/20″ box

9
Jan

CrossFit – Tue, Jan 10

Crossfit Cle – CrossFit


A few ways to put weight overhead.

Warm-up

2 minute erg

5 yoga inchworm

10 lunge and twist

5 dumbbell strict press R/L

5 windmill R/L

15 pvc passthrough

5 strict press

5 push press

5 jerk

5 around the world R/L

1 minute banded lat stretch R/L

1 minute cranky elbows

Weightlifting

5 supersets on a 3 minute clock:

Shoulder to overhead complex:

3 strict press

3 push press

3 jerk

10 ring row

Shoulder to Overhead Complex (3 strict press
3 push press
3 jerk)

Moving weight from shoulder to overhead.
Build to a heavy load to maintain for rounds 4 and 5.

Ring Rows (10)

Set high level of difficulty make it difficult to finish 10 reps.

MetCon

Part 1 (AMRAP – Rounds and Reps)

10 minute AMRAP:

5+5 wallball shot 20/14# to 10/9′

10 toes to bar

20 double under

-Rest 2 minutes before starting part 2

*Each round add 5 wallball shots.

Part 2 (AMRAP – Reps)

3 minute AMRAP:

Burpee chest to bar pullup

*Use pullup bar that is 6 inches above your standing reach.

8
Jan

CrossFit – Mon, Jan 9

Crossfit Cle – CrossFit


Grab some kettlebells and lets do some stuff!

Warm-up

2 rounds, 30 second stations:

Air squat / Overhead squat

Pushup to updog windmill

Goodmorning

PVC passthrough / Around the world

10 crossover

10 scorpion

10 Y-raise

10 snatch balance

5 snow angel

5 press in snatch

2 minute keg stretch / lat smash

Weightlifting

7 sets of the complex on a 2 minute clock:

2 snatch balance

3 overhead squat

*Start around 60% of your 1RM snatch. 3 rounds light and technical, then 4 to build to a max.

Snatch Balance (7×2)

Overhead Squat (7×3)

MetCon

Some unbalanced loading to make your core work!

Uneven Steven (Time)

3 rounds for time: *15 minute hard cap
20 suitcase deadlift
100m farmers carry
20 pushup
100m single arm overhead carry
20 kettlebell swing
*For this workout use a set of kettlebells, one heavier and one lighter. Prescribed weights are 70,53/53,35#. Use your lighter weight for the overhead carry and heavier for the kb swings.

7
Jan

CrossFit – Sun, Jan 8

Crossfit Cle – CrossFit


Heroes

U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.

T.U.P. (Time)

15-12-9-6-3 Reps For Time

Power Cleans (135/95 lb)

Pull-Ups

Front Squats (135/95 lb)

Pull-Ups
In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013
To learn more about T.U.P. click here

6
Jan

CrossFit – Sat, Jan 7

Crossfit Cle – CrossFit


Work fast! Get it done with and hand it off!

Partner MetCon (Time)

10 rounds for time:

10 Devil’s press 50/35# dumbbell set

20 situp

40 Air squat

*Rx+ for GHD situps.

**Perform this as a movement – movement relay, with 3 movements you will essentially alternate rounds and end up Even Steven! Work fast through your movement, the goal should be to keep your movements very near 1 minute (a little over is ok. But past 1:15 on a movement and scaling is suggested).