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
A) 3 rounds not for time:
– 5 banded toe-hip MU turnovers OR 1-3 UB MUs
– 10m handstand walk (use partner assist if needed) OR 10-15 shoulder touches OR 30-60 sec “nose and toes” handstand hold
– 20 banded good mornings
B) Every 8 min x 24-32 min (3-4 sets)
– Row 750/600 m
– 10 deadlifts 225/155 or use 75% of max
– 15/12 ring dips
– 50 double unders
A) Power snatch technique work
B) Barbell cycling:
– 6-8 UB TnG power snatches, R2M between each set x 4 sets
*Start at 50% or 1RM snatch and build if able. Keep each set UB and work on efficiency.
C) 4 rounds for time:
– 6 shoulder to overhead 155/105, 135/95, 95/65
– 8 burpees over the barbell
– 10 pull-ups
A) Pause front squats 4 sets x 5-6 reps @ 4111; R2-3M
B) For time:
– 25 Wall Ball Shots (20/14 lbs)
– 25 Box Jumps (24″/20″)
– 20 Wall Ball Shots
– 20 Box Jumps
– 15 Wall Ball Shots
– 15 Box Jumps
– 10 Wall Ball Shots
– 10 Box Jumps
C) Mobility: quad smash x 1-3 minutes per side
8am Masters
In teams of two, for time:
– 1000 row
– 80 goblet squat
– 80 RKB swings
– 800m row
– 60 DB push press
– 60 ring rows
– 600m row
– 40 partner handoff medball sit-ups
– 40 push-ups
– 400m row
– 20 burpees
9am CrossFit
In teams of two complete AMRAP in 35 min switching off each round:
– Row 300/250m
– 8 shoulder to overhead (115/75, 95/65)
– 8 front squats
– 8 burpees over bar
*Put rowers on both ends of the gym.
10am Level 2/Barbell
A) Technique warm-up, 5 sets:
– power clean + hang squat clean + push press + split jerk @ light to moderate weight
B) E2MOM x 8 min (4 sets)
– hang clean + clean + split jerk @ 65-75%
C) E2MOM x 12 min (6 sets)
– clean + jerk @ 75-90+%
D) Clean pull x 3 sets (build back up 3 times)
2 @ 90%
2 @ 100%
2 @ 110%