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WOD

19
Oct

Tuesday – October 20th

Back on that pullup bar!

MetCon:
10 rounds for time: *30 minute cap
15 wall ball shot 20/14# to 10/9’
10 chest to bar pullup
3 Turkish get up 53/35# (use 1 arm per round, alternate each round)

18
Oct

Monday – October 19th

Set up and pull!

Weightlifting:
7 sets on a 2 minute clock:
2 power clean and jerk
*Start at around 50% of your 1RM C+J and increase as much as possible

MetCon:
For time: *10 minute cap
50 bar facing burpee
30 front squat 60% of 1RM
10 wall climb

17
Oct

Sunday – October 18th

Work those basics!

Weightlifting:
5 superset rounds on a 3 minute clock:
5 bench press
10 dumbbell tricep extension

MetCon:
12 minute AMRAP:
10 power snatch 95/65#
2 legless rope climb

15
Oct

Friday – October 16th

Sweet, sweet suffering!

Weightlifting:
5 superset rounds on a 3 minute clock:
3 deadlift (60% and increasing)
7-15 strict dip

MetCon:
5 rounds for time: *13 minute cap
7 front squat (60% of 1RM)
11 toes to bar
47 double under (one minute of work)

14
Oct

Thursday – October 15th

Here’s some more box hops for ya!

Weightlifting:
5 superset rounds on a 3 minute clock:
3 push press (build to a heavy triple)
70% effort strict pullup set

MetCon:
“Up Swing”
For time: *15 minute cap
10-20-30-40-50
Box hop 24/20”
Kettlebell swing
*Use a kettlebell that you think you’ll be able to swing through the entire workout without breaking any rounds.

13
Oct

Wednesday – October 14th

Showing his capacity with the 62# kettlebell. Welcome to CrossFit CLE!

MetCon:
5 rounds, each for time, rest 3 minutes between:
500m row
400m run, 500m ski or 1k bike

12
Oct

Tuesday – October 13th

Seems I messed up this post and it didn’t make it to the socials. Please join me again in welcoming Alyssa to CrossFit CLE

Weightlifting:
7 sets on a 3 minute clock:
Back squat:
5 @ 70%
3 @ 80%
1 @ 90%
3 >80%
1 >90%
3 >80%
1 >90%
*Work as heavy as possible.

MetCon:
10×40 seconds on, 20 seconds off:
Burpee pullup
Or
Burpee muscle up
*Push a solid, but not maximum, effort for 40 seconds each minute. Attempt to maintain relatively stable numbers.

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