Kettlebells swinging on the “Filthy 50″!
Strength:
7 superset rounds on a 2 minute clock:
3 strict press (start at 70% and ascend)
2 rope climbs
WOD:
For time: *15 minute cap
21-18-15-12-9-6-3
Sumo deadlift high pull #75/55
Box over 24/18” (the long way)
Ring dip
Another week of extra programing is up.
Please remember that any work done outside of the class setting cannot be done in a way that interferes with ongoing classes. Please ask the coaches before setting up during class hours.
Welcome to Maintenance Monday!
This is a weekly video segment addressing mobility and movement.
This weeks video is geared towards ankle range and its role in squats and pistols.
WOD:
“Filthy 50″
For time:
50 box hop 24/20”
50 jumping pull-up
50 kettlebell swing #35/26
50 walking lunge steps
50 knees to elbow
50 push press #45/35
50 back extension
50 wall ball shot #20/14 to 10/9′
50 burpee
50 double under
Hi Everybody!
Luke here. I wanted to throw the link to the CrossFit CLE survey out one more time and ask everyone take a few minutes to fill it out (if you haven’t already). I received a few questions about the survey and I wanted to address them. The survey will close Today, January 8th at 9pm. You can go back and edit your answers if you have already submitted and want to make changes or updates. We’re looking for feedback and constructive criticism; we want to keep doing what everyone likes, and in turn, we want to fix anything you may feel needs work.
Once the survey is closed, I will summarize and anonymize the data, and provide it to the head coaches by the Saturday, January 14th. Each question will be summarized individually (ex. total number of people attending a certain class time or total number of people in a certain age range, but the two will not be related to one another). The coaches will meet to discuss the feedback and toward the end of January/beginning of February, we will have a gym get-together and address any questions and concerns.
If anyone has any questions, feel free to ask. Thanks!
–Luke
Pete finished his power cleans and went right into his recovery by taking a nap.
10am – WOD
11am – WOD
Strength:
20 minutes to find 1RM power clean and split jerk
WOD:
20 minutes alternating OTM:
Row 200m/150m
1 power clean + 2 split jerks at 65% of 1RM
Mr. Mickey has the best face when he’s pulling heavy weights!
9am – WOD
10am – Open Gym/CLE Barbell Club
11am – Guest WOD
Partner WOD:
“Cranked up 13.1″
12 minute AMRAP:
40 burpee to 6” touch
30 snatch #75/45
30 burpee
30 snatch #135/75
20 burpee
30 snatch #165/100
10 burpee
Snatch #210/120
-Rest 5 minutes
Then for time:
Start where you finished the 12 minutes and work your way back up through the weights and reps to finish with the lightest bar and 40 burpees .
*One athlete works while one athlete rests. Burpees must be completed in sets of 5 alternating between athletes, snatches may be split as desired. “Snatch” in this workout refers to a category of movement, power snatches and muscle snatches are allowed and advised at the lighter weights.
Take a page out of Stephen’s book, and fight for a few extra reps today!
WOD:
Open 14.4
14 minute AMRAP:
60 calorie row
50 toes to bar
40 wall ball shot #20/14 to 10/9′
30 power clean #135/95
20 muscle up
Post WOD at 20 minutes on the clock:
For time:
50 ring pushup with feet on #45 plate
Rest 1 minute
30 hand release pushup with feet on #45 plate
Rest 1 minute
10 clapping pushup with feet on #45 plate
*Scale to 30-20-10, or reduce the difficulty as needed. This should not be easy. Focus should be on doing good quality repetitions.