WOD

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4
Oct

**Tuesday – October 5th**

Crossfit Cle – CrossFit

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You’ll never know until you try!

Warm-up

Warm-up (No Measure)

2 rounds:

200m jog

10 spiderman

10 ring row

10 Samson’s stretch

3 minutes rolling thoracic spine and lats

Burgener warmup:

3 reps each:

Down and finish

Elbows high and outside

High hang muscle snatch

Snatch drop

Hang power snatch

Weightlifting

Hang Snatch (30×1)

1 rep every 30 seconds for 15 minutes:

Hang snatch

*Work the first 10 minutes relatively light and the final 5 minutes work up in weight to a decently heavy weight.

Metcon

Metcon (Time)

For time:

21-15-9

Burpee box over 24/20″

Pullup
*Rx+ for chest to bar pullups.

3
Oct

**Monday – October 4th**

Crossfit Cle – CrossFit

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Building tolerance is key to avoiding those week long sore abs! Let’s get those reps in!

Warm-up

Warm-up (No Measure)

High knees down

Butt kicks back

Bear crawl

Power skip/Supermario

10 situp and reach

20 PVC passthrough

10 behind the neck push press

20 forward and backward arm circles

10 pushup to updog windmill

Weightlifting

Behind the neck push press (6×5)

6 superset rounds on a 3 minute clock:

5 behind the neck push press

10-15 GHD situp

*Build up weight to a heavy but safe loading and hold weight for the final two sets.

Metcon

Metcon (Time)

3 rounds for time:

15 hang power clean 135/95#

10 front squat

15 deadlift

50 double under (1 minute or 100 single under)

2
Oct

**Sunday – October 3rd**

Crossfit Cle – CrossFit

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Looks like it’s a dumbbell devastation day!

Weightlifting

Back Squat (7×3)

7 superset rounds on a 3 minute clock:

5 back squat (65%+)(pause 3 seconds in the bottom position for the first 2 reps)

10 lateral dumbbell raise

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

15 box step over 50/35# set

5 devil’s press

1
Oct

**Saturday – October 2nd**

Crossfit Cle – CrossFit

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At least you’ve got a partner to lean on for this one!

Partner MetCon

Metcon (Time)

3 rounds for time:

800m run

30 burpee toes to bar

50 dumbbell snatch 50/35#
Partners must run together, one works while 1 rests for all other reps.

30
Sep

**Friday – October 1st**

Crossfit Cle – CrossFit

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Have a snatchtastic Friday everyone!

Warm-up

Warm-up (No Measure)

2 minute row, ski, bike or run

10 double dumbbell push press

5 dumbbell windmill R/L

10 lunge and twist

5 crossover snow angel

10 sumo foldover

5 I-Y raises

2 minute keg stretch/lat smash

5 reps each with a barbell:

Dip and hold

Push press

Tall jerk

Push jerk

Weightlifting

Push Jerk (7×3)

7 superset rounds on a 3 minute clock:

3 push jerk

5 strict pullup (weighted if possible, banded if necessary)

*Build weight for the first 5 sets and maintain a heavy weight for the a final 3.

Metcon

P1: Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP:

7 hang power snatch 95/65#

14 jumping lunge
Rest 3 minutes before P2

P2: Metcon (AMRAP – Reps)

3 minute AMRAP:

Wall climb

29
Sep

**Thursday – September 30th**

Crossfit Cle – CrossFit

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Kaley crushing some running!

Warm-up

Warm-up (No Measure)

200m run

Knee hug into Samson’s stretch down

High kick floor touch back

Spiderman crawl

Over/under the hurdle half and half

Stiff leg bear crawl

Power skip

1 minute calf stretch R/L

Metcon

Metcon (10 Rounds for time)

10 rounds, each for time, rest 90 seconds between rounds:

13/10 calorie erg

200m run (out the back and in the front)

28
Sep

**Wednesday – September 29th**

Crossfit Cle – CrossFit

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Some power cleans and a little chipper!

Warm-up

Warm-up (No Measure)

2 rounds on a 30 second clock:

Medball clean

Lunge and twist

Situp

PVC passthrough

90 seconds banded front rack stretch R/L (band attached around knee height on the rig)

Burgener warmup:

5 reps each:

Down and finish

High pull

High hang muscle snatch

front squat (to just above parallel)

hang power clean

Weightlifting

Clean Complex (10×2)

Perform as an unbroken complex. Use a hook grip.
10 minutes OTM:

2 power clean

*Build up for the first 5 minutes and stay heavy for the final 5.

Metcon

Metcon (Time)

For time:

100/80 calorie row

80 kettlebell swing 53/35#

60 overhead squat 95/65#

40 toes to bar

20 triple under (60 double under scale)

27
Sep

**Tuesday – September 28th**

Crossfit Cle – CrossFit

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Let’s see those chest to bar pullups!

Warm-up

Warm-up (No Measure)

200m jog

30 seconds each:

Plate hop

Piked pushup

Ring row

5 yoga inchworm

10 scap pullup

5 90/90 raise and press

10 kip to pullup

1 minute banded lat stretch R/L

Weightlifting

Deadlift (5×8)

5 superset rounds on a 3 minute clock:

8 deadlift 60%+

8 double dumbbell strict press

Metcon

Metcon (Time)

5 rounds for time:

12 burpee box over 24/20″

10 chest to bar pullup