A) E2MOM x 6 min (3 sets)

– 1 power snatch + 1 hang squat snatch + 1 overhead squat @ 55-75%

+

E2MOM x 6 min (3 sets)

– 1 power snatch + 1 hang squat snatch @ 75-85%

+

E2MOM x 8 min (4 sets)

– 1 squat snatch @ 85+%

B) 3 rounds not for time:

– 8 TGUPs 4/side AHAP

– 1 lap farmer carry AF&HAP

– 5-6 strict T2B @ 3111

– 10 DB curls

A) E3MOM x 15 min

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 3-5 reps @ 85%

After every set complete 2-3 weighted pull-ups

B) EMOM x 15-18 min

1: 10-15 KB swings 70/53

2: 5-10 burpees 6”ish target

3: 10 BB front rack reverse lunges (115/75, 95/65)

A) EMOM x 15 min

1: 5-6 Unsupported seated strict BB press @ 2111

2: 6-8 Romanian deadlifts @ 20X1

3: 8-10 Supinated ring rows @2111

*Get as horizontal as possible on the ring rows while still going through full range of motion.

B) 5 sets:

Against a 2-minute running clock, complete…

– 250/200m row

– Ring dips x max reps

R2M between sets.

A) Pause front squats 4 sets x 4-5 reps @ 4111; R2-3M

*Use heavier weight than last week for all sets.

B) Three rounds for time of:

– 30 Overhead Walking Lunge Steps (45/25 lbs)

– 15 Pull-Ups

– 400 Meter Run

C) 2-3 rounds not for time:

– 15-20 reverse snow angels

– BB quad smash x 1 min/ side

A) Barbell Cycling

2 sets for technique:

– 5 UB TnG power clean + push jerk @ 135/95, 115/75, 95/65

*Pause 1 sec in PC catch and 1 sec in jerk catch.

R2M

B) 2 sets for speed:

– 8 UB TnG power clean + push jerk @ same as A

R2M

C) Open workout 15.4 (click link for more details)

Complete as many reps as possible in 8 minutes of:

– 3 handstand push-ups

– 3 cleans

– 6 handstand push-ups

– 3 cleans

– 9 handstand push-ups

– 3 cleans

– 12 handstand push-ups

– 6 cleans

– 15 handstand push-ups

– 6 cleans

– 18 handstand push-ups

– 6 cleans

– 21 handstand push-ups

– 9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

*Use 185/125, 155/105, 135/95, 115/75, or 95/65. Should be around 70-75% 1PM power clean. Scale HSPUs with bands, L-seated DB press, or perfect push-ups.

D) 500m row for time

A) E2MOM x 8 min (4 sets)
– hang clean + clean + split jerk @ 65-75%

followed immediately by…

B) E2MOM x 12 min (6 sets)
– clean + jerk @ 75-90+%
*Percentages should be off your weaker movement if you don’t know your 1RM clean and jerk.

C) EMOM x 15 min
1: 4 power clean + push jerk cluster 1.1.1.1 @ 60-65%
2: 6-10 T2B
3: Row 12/9 calories

Saturday 1/16
8am – Masters CF
9am – Regular CF
10am – Level 2/Barbell
11am – Intro to CrossFit

A) E3MOM x 18 min
Back squat
* Set 1 – 5 reps @ 60-70%
* Set 2 – 3 reps @ 70-80%
* Set 3 – 2 reps @ 80-85%
* Set 4 – 1 rep @ 85-90%
* Set 5 – 1 rep @ 90+%
* Set 6 – 3 reps @ 85%
After every set complete 2-3 weighted pull-ups
B) 3-4 rounds not for time:
– weighted sled drag down and back AFAP (heavy but steadily moving)
– 8 burpees AFAP
– 200 m sprint
– walk back and rest 3 minutes-ish