A) EMOM x 10
– 1 full clean starting at 60% and building
B) Front squats 4-6×3 @30X1; R2-3M
C) *Tester*
3 rounds for time:
– 25 KB swings (70/53, 53/35)
– 25 burpees
Month: April 2014
*Testing*
A. Power clean build to a max in 10mins
rest 2mins
B. Power clean amrap 90% of A in 8mins
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Rest as needed
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AD 1 min max effort
4 rounds @ 80-90%
– 400 m run
– 14 DB snatches alt. (50-70/20-40)
– 14 Wallballs (20/15)
– 14 Shoulder to overhead (95/65)
Rest 4-5 min between rounds
*Change up order every set.
*Performance group does 20 reps/ movement.
*Testing*
A) Build to a 1RM close grip bench press in 10 min
B) Take 85% of A and perform AMRAP until failure @ 30X0
C) Build to a 1RM weighted pull-up in 10 min
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2K row for time OR 10 min AD for cal OR 1 mile run TT
All New Prep Course
An all new CrossFit Prep Course starts this coming Monday evening, April 21st, at 8:30pm. The Prep Course is your gateway into the community of East Dallas CrossFit. Each course is small in size to give you personal attention.
This course consists of eight one hour sessions over 3 weeks. It’s designed to introduce you to the movements used in CrossFit and transition you safely into our regular classes. Classes are every Monday/Wednesday/Thursday evenings for the first two weeks and Monday/Wednesday for the third week. Times are 8:30-9:30pm. Cost is $150.
A new Prep Course starts every three to four weeks. Reserve your spot HERE.
A Private Prep Course option is also available. This is a 6 class option for those who can’t fit the regular course into their schedule or who would just like some extra attention. Cost is $200 and can be scheduled on your time. Contact us HERE if you would like to schedule the private option.
A) Build to a max front squat in 10 min.
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“Helen”
3 rounds for time:
– 400 m run
– 21 KB swings (53/35)
– 12 pull-ups
*This is a tester. It will be re-tested at the end of the cycle.
A1) Close grip bench press 2, 2, 2, 2 @ 30X1; R30S (heavier than 4/4)
A2) Bent over row w/DB 6-8×4 @20X1; R2M
B1) Good mornings 6-8×3 @ 30X1; R30S
B2) Seated arnold press 8-10×3 @ 20X1; R2M
C) 15 cycles hollow rock; 4 sets; rest 2 min
6 sets:
– 30 sec db snatch
rest 20 sec
– 30 sec front rack walking lunges
rest 20 sec
– 30 sec ring/box dips
rest 20 sec
– 30 sec row for cal
rest 90 sec