A) Build this complex to a max PC x 1 + 3 push press (5-6 sets)
Function
B) Seated Arnold press @20X1; 8-10x 3 sets
Performance
B) HSPU amrap; rest 4 mins x 3 (with kip if able)
Everyone
C) 500 m row for time all out effort 1 attempt
D) FLR on rings accumulate 4mins (3 if you didn’t do it last week)
A1) front squat @41X1; 4-5×4; rest 1 min
A2) weighted pull up @21X0; 3-4×4; rest 90 sec
B) DB bent over row @21X0; 4-5×3; rest 1 min btw arms
+
4 sets:
– 10 db thrusters (moderate)
– 300m row @ 90% aerobic output
rest 90 sec
A) RFESS 5-7/side x 3 @ 30X1; R30 btwn – 60 sec after both (heavier than 5/1)
+
for time at 80-90% grinder pace:
Run 800m
rest 2mins
– 10 TGUP tough – alt hand per rep
– 10 burpee box jump step down (24/20”)
– 100 DU
– 10 wall walks
– 10 burpee box jump step down (24/20”)
rest 2mins
Run 800m
A1) Push press 5, 4, 3, 2, 1; rest 10sec
A2) 12 KBS (heavy); rest 3mins
B) emom – DL TnG x 5 60% of 1rm – 5mins (heavier than 5/7)
C) FLR on rings accumulate 3mins
8 min 85% effort
– 10 walking lunges
– 10 situps
– 10 DB snatch 60/40# alt hands per rep
rest 4mins
8 min 85% effort
– Run 200m
– 10 HR pushups
– 10/7 pull ups
rest 4mins
8 min 85% effort
– 8 DB hang power cleans (50/30)
– 3 HSPU kipping
– Row 200m
Want to become a member at EDCF?
An all new CrossFit Prep Course is starting Monday, May 19th.
The Prep Course is your gateway into the community of East Dallas CrossFit. Each program is small 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.
A new Prep Course starts every 4 weeks. Check the schedule, and you can sign up online. Space is limited.
A) Build to a heavy but sound power snatch in 8 min
B) EMOM – 12mins
odd – Power snatch TnG x 5 (moderate weight)
even – burpee x 10
+
Row 40 sec at 97% x 4-5; rest 3:20
A) Find a 3 rep max TnG Hang Squat Clean in 6 sets
B) 1 power clean + 1 push jerk + 2 split jerks x6; R90S (perfect technique)
C) Front rack BB box step ups 6-9/leg; R1M btwn legs x3