A) Every 90 seconds x 12 min (8 sets)
– hang snatch + snatch
B) 10 min AMRAP:
– 10 power snatch (75/45)
– 10 box jump overs 24/20”
– 200 m run
C) 3 rounds not for time:
– 15 DB floor press @ 2111 (heavier than last week)
R30S
– 12 BB biceps curls x 12 reps @ 2021
R30S
– 30 banded pull-aparts (red band)
Rest as needed
A) E2MOM x 10 min – Front Squat
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
R2-3M then…
Set 6 – 10 reps @ 70-80%
B) “Jackie”
For time:
– 1000m row
– 50 thrusters (45/35)
– 30 pull-ups
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Mobility with RJ is back on this week on Wednesday at 7:30pm!
——————–
Monday 4/18
A) EMOM x 3 min
– 3 power cleans @ 70-75%
R60S after 3rd set
+
EMOM x 4 min
– 2 power cleans @ 80-85%
R60S after 3rd set
+
EMOM x 5 min
– 1 power clean @ 90-95%
B) 2 rounds for max reps
6 min AMRAP:
– 10 power cleans (185/125, 155/105, 135/95)
– 15 burpees over the barbell
– 20 toes to bar
– 25 wall balls
– 30 double unders (60 singles)
Rest 4 minutes, then repeat.
Tuesday 4/19
A) E2MOM x 10 min – Front Squat
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
R2-3M then…
Set 6 – 10 reps @ 70-80%
B) “Jackie”
For time:
– 1000m row
– 50 thrusters (45/35)
– 30 pull-ups
Wednesday 4/20
A) Every 90 seconds x 12 min (8 sets)
– hang snatch + snatch
B) 10 min AMRAP:
– 10 power snatch (75/45)
– 10 box jump overs 24/20”
– 200 m run
C) 3 rounds not for time:
– 15 DB floor press @ 2111 (heavier than last week)
R30S
– 12 BB biceps curls x 12 reps @ 2021
R30S
– 30 banded pull-aparts (red band)
Rest as needed
Thursday 4/21
A) E3MOM x 15 min – Deadlift
*Set 1 – 10 reps @ 50%
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
B) EMOM x 14-20 min
E: 12/9 cal row
O: 2-3 man makers (55/35)
*Up cal row to 15/12 if able.
Man maker = row R + push up + row L + squat clean thruster
Friday 4/22
A) E2MOM x 10 min – Strict Overhead Press
Set 1 – 5 reps @ 50%
Set 2 – 5 reps @ 60%
Set 3 – 5 reps @ 70%
Set 4 – 3 reps @ 85-90%
Set 5 – 3 reps @ 85-90%
R2-3M then…
Set 7 – 10 reps @ 65-70%
B) 3 rounds not for time:
– 20 front rack reverse lunges (build to a heavy set)
– 30 second nose & toes hold (accumulated)
– Farmers carry AHAP down and back
– L-hold on rings x 30 seconds (accumulated)
Saturday 4/23
8am Masters CrossFit
9am CrossFit
10am Barbell
Sunday 4/24
8am Endurance
A) EMOM x 3 min
– 3 power cleans @ 70-75%
R60S after 3rd set
+
EMOM x 4 min
– 2 power cleans @ 80-85%
R60S after 3rd set
+
EMOM x 5 min
– 1 power clean @ 90-95%
B) 2 rounds for max reps
6 min AMRAP:
– 10 power cleans (185/125, 155/105, 135/95)
– 15 burpees over the barbell
– 20 toes to bar
– 25 wall balls
– 30 double unders (60 singles)
Rest 4 minutes, then repeat.
A) E2MOM x 16 min – Back Squat
Set 1 – 5 reps @ 60%
Set 2 – 3 reps @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 80%
Set 5 – 3 reps @ 85%
Set 6 – 2 reps @ 90%
Set 7 – 7 reps @ 75%
Set 8 – 7 reps @ 75%
B) 3 rounds not for time:
– 20 double KB weighted lunges (AHAP)
– Sled drag down and back (AHAP)
– 10-15 bent over DB rows/side
– 15-30 seconds L-sit accumulation
A) Every 4 min x 24 min (6 sets)
– Row 250/200 m
– 10 shoulder to overhead (135/95)
– 20-40 double unders
*work on efficiency of S2O reps
B) 3 rounds not for time:
– 15 DB floor press @ 2111
R30S
– 12 ring Biceps Curls x 12 reps @ 2021
R30S
– 30 banded pull-aparts (red band)
Rest as needed
A) E3MOM x 15 min Deadlift
Set 1 – 10 reps @ 50%
Set 2 – 10 reps @ 60%
Set 3 – 10 reps @ 65%
Set 4 – 8 reps @ 70%
Set 5 – 6 reps @ 80%
B) EMOM x 12-14 min
E: 12/9 cal row
O: 6 NPU burpee bag to shoulder 60/30
*Want a challenge? Up your calorie count to 15/12
A) E2MOM x 10 min – Front squat
Set 1: 5 @ 70%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 90-90+%
Set 6: 3 reps @ 85%
R2-3M then…
Set 7: 5 reps @ as heavy as possible
B) For time:
– Run 800m
– 20 pull-ups
– 30 front squats (155/105, 135/95, 115/75, 95/65)
– 20 pull-ups
– Run 800m