We’ve got pistols on the menu later this week. First time we are throwing them into a workout. Coaches will be going over scaling options but go ahead and check them out beforehand.
If you haven’t already done so, mark your calendars for our 5th Birthday Bash going down Saturday, August 27th! The 300 WOD will be from 9-11am with the party to follow!
Monday 8/15
A) E2MOM x 10 min (5 sets):
2 push press + 1 push jerk + 1 split jerk
*Start at 65% push press and work up to heavier than 8/8.
B) For time:
– row 500/ meters
immediately followed by…
Three rounds of:
– 20 Russian KB swing (70/53, 53/35)
– 15 push press (115/75, 95/65)
immediately followed by…
– run 600 meters
Masters
A) E2MOM x 10 min (5 sets)
– 5 push press (building)
– 8 supine medball hamstring curls
B) For time:
– row 500/400 meters
immediately followed by…
Three rounds of:
– 15 Russian KB swing
– 10 DB push press
immediately followed by…
– run 400 meters
Tuesday 8/16
A) E3MOM x 12 min (4 sets)
– 7 back squats
(use same weight as last week or 70%)
B) EMOM x 12, 15, or 18 min (4,5, or 6 sets)
1: 6 CTB pull-ups + 4 burpee box jumps – SD (24/20”)
2: 10 double front squats (53/35, 44/25, 35/18, 25/13)
3: 12/9 calorie row
Masters
A) EMOM x 12 min (4 sets)
1: 7 back squats (heavier than last week)
2: 9 DB floor press
3: 11 double KB Romanian deadlifts
B) B) EMOM x 12, 15, or 18 min (4,5, or 6 sets)
1: 8 ring rows + 4 burpee box step-ups
2: 10-12 goblet squats
3: 40 sec row
Wednesday 8/17
A) E2MOM x 12 min (6 sets)
– hang (squat) snatch cluster x 1.1.1
*R5-10S between reps
B) 7 min AMRAP:
– 6 hang snatches (115/75, 95/65, 75/45) – can be power snatches
– 12 alternating pistols
– 24 Double unders
C) 3 sets:
– 6-8 rear foot elevated split squats/side @ 30X1
– 8-10 BB abdominal roll-outs @ 30X1
Rest as needed
Masters
A) E2MOM x 12 min (6 sets)
1: 10 alternating DB snatches
2: 10 mountain climbers
3: 30 single unders
B) 7 min AMRAP:
– 5 deadlifts
– 7 push-ups (elevate on bench/box if needed)
– 9 V-ups
C) 3 sets:
– 6-8 DB weighted step-ups/side (box at knee height)
– 10-12 weighted sit-ups (w/ plate ending overhead)
Rest as needed
Thursday 8/18
A) Four sets of:
– 6-8 good mornings @ 2111
– R30S
– 4-6 weighted dips
– R30S
– 14-20 alternating single leg cross toes to bar
– R2M (concentrate on perfect tempo)
B) EMOM x 15 (5 sets)
1: (3/2 muscle ups OR 3 muscle up turnovers) + 5-10 chest-to-ground push-ups
2: 5-10 strict supinated pull-ups
3: 30-50 double unders
Masters
A) Four sets of:
– 6-8 good mornings @ 2111
– R30S
– 8-10 bent over DB rows/ side
– R30S
– 10 banded wood choppers/side
– R2M
B) EMOM x 15 (5 sets)
1: 8 DB hang power clean + push press
2: 4-8 strict supinated pull-ups (banded)
3: 10/7 cal row or 40 sec
Friday 8/19
A) E2MOM x 20 min (10 sets)
– 1 (squat) clean + 2 front squats
*start around 60% and build to something heavier than last week
*Suggested loading: 2@60-65%, 2@70-75%, 2@80-85%, 1@90%, 1@90-95%
B) 3 sets for efficiency:
– supine rope climber hand over hand sled pull x 1 length (heavy but quick)
– farmer’s carry x 1 lap (heavier than last week)
– earthquake bar hold overhead squat x 4-6 reps @ 3211
– 6 atlas stone to shoulder (alternate sides each rep)
Saturday 8/20
8am Masters
9am CrossFit
10am Barbell
11am Intro To CrossFit
Sunday 8/21
8am Endurance