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Monday 2/9/15
A) Back squat @ 65% 1RM
– 2-3 reps @ 20X0; R45S x10
B) 8-10 min HSPU progressions (B&I)
OR
50 HSPU for time (A)
C) EMOM x 10 min
E: 5 TnG Deadlifts @ 60% + 5 burpees over the bar
O: Row 12/9 cal
Tuesday 2/10/15
5-6 sets:
– 200 m run
– 12 wallballs (20/14)
– 12 KB swings (70/53)
– 12 burpees
– 30 double unders (90 singles)
R3-4M
*goal is to increase pace each round
Wednesday 2/11/15
A) Push press x 1/jerk dip x 1/paused jerk x 2; rest 2-3mins x 5 (2 second pause at bottom of dip for the paused jerks)
B) EMOM x 8-10 min
– 3 TnG squat cleans @ 65%-75% – speed focus
C) Hand stand hold ALAP (as long as possible)
R30S
L-sit hold ALAP
R90S x 3 sets
Thursday 2/12/15
A) EMOM x 3mins – TnG power snatch x 5
B) EMOM x 3mins – TnG power snatch x 4
C) EMOM x 3mins – TnG power snatch x 3
*Goal is to start A where you’ve worked previous EMOMs and build.
+
20min amrap
– Row 500m
– 15 KB swings (53/35)
– 10 sit-ups
– 5 muscle ups (sub 7 CTB/regular pull-ups)
*goal is to maintain consistent throughout 20 min
Friday 2/13/15
A) Build to a tough thruster off the rack in 5-6 attempts
+
Open workout 14.5
21-18-15-12-9-6-3 reps for time of:
– Thrusters (95/65)
– Burpees (bar facing)