A) EMOM x 15 min
1: Bench press x 5 @70%
2: BB bent over rows x 810 @ 2011 (moderate)
3: Rest (open up hips)
B) EMOM x 21 min
1: AMRAP ring dips
2: 12 x Weighted situp (25+/15+)
3: 10 x BB front rack reverse lunges (135/95, 115/75, 95/65, 75/45) *If you can go 15+ on ring dips then do the movement strict.
Month: September 2015
A) Every 90 seconds x 12 min (8 sets)
– 1 power clean + 2 split jerk
*Hold catch of split jerk 2 seconds. Build to something heavy. Second 4 sets should be tougher.
+
For time:
15 Ground to overhead (135/95, 115/75, 95/65, 75/35)
15 Pull-ups
400m run
12 Ground to overhead (95/65 lbs)
12 Pull-ups
400 Meter Run
9 Ground to Overhead (95/65 lbs)
9 Pull-Ups
400 Meter Run
Programming Overview: Sept. 28 – Oct. 3
Thanks for helping make our 4th Birthday a blast on Saturay! Can’t wait to see what year 5 brings!
Notable Events
Monday – Start of new Prep Course 7:30-8:30pm
Thursday – Mobility from 6:30-7pm w/ RJ
Saturday – Free Intro to CrossFit class from 11am-12pm
October 15th (Thursday) – No Shower Happy Hour @ TBD
October 24th (Saturday) – Top Golf outing
——————–
Weekly Programming
Monday 9/28
A) 5 sets:
Back squat x 2-3 @ 90%; rest as needed
+
AMRAP in 60 sec, x 5 sets:
– 12 KB swings (70/53)
– Max reps of wallballs (20/14)
R60S between sets
Tuesday 9/29
A) Every 90 seconds x 12 min (8 sets)
– 1 power clean + 2 split jerk
*Hold catch of split jerk 2 seconds. Build to something heavy. Second 4 sets should be tougher.
+
For time:
15 Ground to overhead (135/95, 115/75, 95/65, 75/35)
15 Pull-ups
400m run
12 Ground to overhead (95/65 lbs)
12 Pull-ups
400 Meter Run
9 Ground to Overhead (95/65 lbs)
9 Pull-Ups
400 Meter Run
Wednesday 9/30
A) EMOM x 15 min
1: Bench press x 5 @70%
2: BB bent over rows x 8-10 @ 2011 (moderate)
3: Rest (open up hips)
B) EMOM x 21 min
1: AMRAP ring dips
2: 12 x Weighted sit-up (25+/15+)
3: 10 x BB front rack reverse lunges (135/95, 115/75, 95/65, 75/45)
*If you can go 15+ on ring dips then do the movement strict.
Thursday 10/1
A) Every 3 minutes, for 9 minutes (3 sets):
Deadlift
Build to 60% then…
Set 2 – 6 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 6 reps @ 75%
+
Pick depending on rowing ability:
Every 6 min x 3 sets
– Row 1000/800m (advanced)
– 20 burpees over erg
OR
– Row 750/600m (intermediate)
– 16 burpees over erg
OR
– Row 500/400m (beginner)
– 12 burpees over erg
Friday 10/2
A) Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
B) Every 90 sec x 15 min
3 stop halting snatch deadlift + snatch
*Pause 2 seconds below knee, above knee, at pockets. Reset to ground, then perform another full snatch @ 65-80%.
+
For time:
– 12 Power snatches (115/75, 95/55, 75/35)
– 12 Box jumps – SD (24/20″)
– 9 Power snatches
– 9 Box jumps – SD
– 6 Power snatches
– 6 Box jumps – SD
– Run 400 Meters
A) 5 sets:
Back squat x 2-3 @ 90%; rest as needed
+
AMRAP in 60 sec, x 5 sets:
– 12 KB swings (70/53)
– Max reps of wallballs (20/14)
R60S between sets
A) Every 3 minutes, for 18 minutes (6 sets):
Bench Press
Set 1 – 3 reps @ 80%
Set 2 – 2 reps @ 85%
Set 3 – 1 rep @ 90%
Set 4 – 1 rep @ 93-95%
Set 5 – 1 rep @ 97-99%
Set 6 – 1 rep @ 102% or more
+
For time:
– 30 Front rack reverse lunges (115/75, 95/55, 75/35)
– 10 HSPU or L-seated DB press
– 20 Front rack reverse lunges
– 10 HSPU or L-seated DB press
– 10 Front rack reverse lunges
– 10 HSPU or L-seated DB press
Join us for our 4th Birthday Bash and 300 Challenge this Saturday (tomorrow)! Details and sign-up links CLICK HERE.
AMRAP x 10 min @ 80%
– 12 wallballs 20/14
– 10 ring rows
– 50 double unders
AMRAP x 10 min @ 80%
– 12 Russian KB swings 70/53
– 10 Goblet squats
– 400 m run
R5M
AMRAP x 10 min @ 80%
– 12 DB push press 35/25
– 10 T2B
– 500/400 m row
R5M
Join us for our 4th Birthday Bash and 300 Challenge this Saturday! Details and sign-up links CLICK HERE.
A) E2MOM x 20 min (10 sets)
– 3 position squat clean (high → knee → floor)
*Does not have to be TnG
+
For time at 95+%:
30 Calorie Row
30 Over the Bar Burpees
30 Hang Cleans (135/95 lbs)
+
3 sets of 10-15 floor wipers 135/95
*Perform w/ partner
Join us for our 4th Birthday Bash and 300 Challenge this Saturday! Details and sign-up links CLICK HERE.
A1) Push Press TnG x 3 (tough but build each set); R20S
A2) Weighted/Negative pull-up cluster 1. 1. 1; R10S/2M x 4 sets
*Compare to 9/1
+
Four rounds for max reps of:
60 seconds of Rowing for Calories
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Box-Jumps – SD (24/20”)
Rest 90 seconds
Join us for our 4th Birthday Bash and 300 Challenge this Saturday! Details and sign-up links CLICK HERE.