A) E2MOM x 10 min – Strict Overhead Press
Set 1 – 5 reps @ 75%
Set 2 – 5 reps @ 80%
Set 3 – 4 reps @ 85%
Set 4 – 3 reps @ 90%
Set 5 – 2 reps @ 95%
B) 3 rounds for time:
– 10 Thrusters (135/95, 115/75, 95/65)
– 10 Box Jumps – SD (30/24, 24/20)
Rest until 10 min then, for time:
– Row 500 Meters
– 40 Pull-Ups
*Push pace for both of these. Make sure that all pull-ups are full range of motion.
A) E3MOM x 21 min – Deadlift
Set 1 – 10 @ 55%
Set 2 – 7 @ 65%
Set 3 – 5 @ 75%
Set 4 – 3 @ 85%
Set 5 – 2 @ 90%
Set 6 – 1 @ 95%
Set 7 – 1 @ 100+%
*Perform set 8 if needed.
B) 3 rounds not for time:
– 1 lap reverse sled drag (heavy but constant)
– bent over DB row x 10-12/side @ 20X1
– 45-60 sec freestanding handstand hold (use wall and work on balance points)
– 15-20 bent over rear delt flys with 5#+/hand @ 2111
A) Every 5 minutes, for 30 minutes (6 sets):
– Run 400 Meters
– 20 Russian Kettlebell Swings (heavy)
– 40 Double-Unders
*Stay at 90% pace for all sets.
B) 2 sets (mobility):
– Foam roll whatever is tight x 90 sec
– Couch stretch x 60-90 sec/side
– Leg up on bench at 90 degrees stretch x 60-90 sec/side
A) Every 90 sec x 12 min (8 sets)
– power clean + jerk
*Build from 65% to a heavy rep
B) EMOM x 15 min:
Min 1: Power clean + push Jerk cluster 1.1.1.1 (185/125, 155/105, 135/95, 115/75)
Min 2: 4-8 CTB pull-ups or strict pull-ups
Min 3: 12/9 cal row
*Row 15/12 cal if able.
Video coming soon 🙂
Check out these sweet events we have coming up this month!
Also, the 2016 CrossFit Games Regionals are this weekend in Dallas. Check the link above if you would like the link to purchase tickets! It is a pretty awesome spectacle.
Mobility this Wednesday with RJ @ 7:30pm. Stick around after class and get flexy!
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Monday 5/9
A) EMOM x 12 min – Front Squat
Set 1 – 3 reps @ 65%
Set 2 – 2 reps @ 75%
Set 3 – 1 reps @ 80%
Set 4 – 3 reps @ 85%
Set 5 – 2 rep @ 90%
Set 6 – 1 rep @ 95%
R60S more, then…
Set 7 – 3 reps @ AHAP
B) Five sets for max reps of:
– 30 seconds of Ring Dips
– Rest 30 seconds
– 30 seconds of Box Jumps – Step Down (24″/20″)
– Rest 30 seconds
– 30 seconds of Alternating DB Snatch (45-70/20-35)
– Rest 90 seconds
*Record total reps.
Tuesday 5/10
A) Every 90 sec x 12 min (8 sets)
– power clean + jerk
*Build from 65% to a heavy rep
B) EMOM x 15 min:
Min 1: Power clean + push Jerk cluster 1.1.1.1 (185/125, 155/105, 135/95, 115/75)
Min 2: 4-8 CTB pull-ups or strict pull-ups
Min 3: 12/9 cal row
*Row 15/12 cal if able.
Masters
A) EMOM x 15 min
1: Deadlift 10-10-8-8-6 (building heavier than last week)
2: 8-10 DB bench press
3: rest and load heavier for next DL set
B) 12 min AMRAP:
– 20 prisoner lunges or step ups
– 15 sit-ups
– 10 DB push press (tough but UB)
– 200 m run or 250/200 m row
Wednesday 5/11
A) Every 5 minutes, for 30 minutes (6 sets):
– Run 400 Meters
– 20 Russian Kettlebell Swings (heavy)
– 40 Double-Unders
*Stay at 90% pace for all sets.
B) 2 sets (mobility):
– Foam roll whatever is tight x 90 sec
– Couch stretch x 60-90 sec/side
– Leg up on bench at 90 degrees stretch x 60-90 sec/side
Thursday 5/12
A) E3MOM x 21 min – Deadlift
Set 1 – 10 @ 55%
Set 2 – 7 @ 65%
Set 3 – 5 @ 75%
Set 4 – 3 @ 85%
Set 5 – 2 @ 90%
Set 6 – 1 @ 95%
Set 7 – 1 @ 100+%
*Perform set 8 if needed.
B) 3 rounds not for time:
– 1 lap reverse sled drag (heavy but constant)
– bent over DB row x 10-12/side @ 20X1
– 45-60 sec freestanding handstand hold (use wall and work on balance points)
– 15-20 bent over rear delt flys with 5#+/hand @ 2111
Masters
A) EMOM x 15 min (5 sets)
1: 1 lap farmers carry
2: 12 goblet squats
3: 10 ring rows
B) Every 6 minutes x 18 min (3 sets)
– Run 400m or Row 500/400
– 20 RKB swings (heavy)
– 40-80 jump rope singles or 30 jumping jacks
*Turns into AMRAP if you can’t keep up with interval timing.
Friday 5/13
A) E2MOM x 10 min – Strict Overhead Press
Set 1 – 5 reps @ 75%
Set 2 – 5 reps @ 80%
Set 3 – 4 reps @ 85%
Set 4 – 3 reps @ 90%
Set 5 – 2 reps @ 95%
B) 3 rounds for time:
– 10 Thrusters (135/95, 115/75, 95/65)
– 10 Box Jumps – SD (30/24, 24/20)
Rest until 10 min then, for time:
– Row 500 Meters
– 40 Pull-Ups
*Push pace for both of these. Make sure that all pull-ups are full range of motion.
Saturday 5/14
8am Masters
9am CrossFit
10am Barbell
Sunday 5/15
8am Endurance
A) EMOM x 12 min – Front Squat
Set 1 – 3 reps @ 65%
Set 2 – 2 reps @ 75%
Set 3 – 1 reps @ 80%
Set 4 – 3 reps @ 85%
Set 5 – 2 rep @ 90%
Set 6 – 1 rep @ 95%
R60S more, then…
Set 7 – 3 reps @ AHAP
B) Five sets for max reps of:
– 30 seconds of Ring Dips
– Rest 30 seconds
– 30 seconds of Box Jumps – Step Down (24″/20″)
– Rest 30 seconds
– 30 seconds of Alternating DB Snatch (45-70/20-35)
– Rest 90 seconds
*Record total reps.
A) E2MOM x 14 min – Strict Overhead Press
Set 1 – 5 reps @ 50%
Set 2 – 5 reps @ 60%
Set 3 – 5 reps @ 70%
Sets 4-7 – 3 reps @ 85-90%
R2-3M
Set 8 – 10 reps @ 70-75% (heavier than 4/29)
B) For time:
– Run 600m
– 20 hang power cleans (135/95)
– 60 double unders (180 singles)
– Run 400m
– 15 hang power cleans
– 40 double unders (120 singles)
– Run 200m
– 10 hang power cleans
– 20 double unders (60 singles)
*The 600m run will include running to the 400m turnaround, then to the 200m turnaround, then BACK to the 400m turnaround, then back to the gym.
A) E3MOM x 15 min (5 sets) – Deadlift
Set 1 – 10 @ 50%
Set 2 – 10 @ 60%
Set 3 – 8 @ 70-75%
Set 4 – 6 @ 80-85%
Set 5 – 4 @ 85-90%
*If you have been keeping up with the cycle and have been completing all sets leading up today, then try for the heavier percentage. Compare to 4/28.
B) 3 rounds not for time:
– 6 DB/KB bulgarian split squats each leg @ 30X1 (heavier than 4/28)
– R60S
– bent over BB row x 6-8 # 20X1
– R60S
– 30-45 sec nose and toes handstand hold (accumulated)
– R60S
– 15-20 bent over rear delt flys with 5#+/hand @ 2111
– R60S