WOD

A) quickly warm up to 80% power clean

+

Every 45 seconds x 6 min (8 sets)

– 2 TnG power cleans at 75-85% 1RM

*Go heavier than last week if able.

 

B) EMOM x 9 min (3 sets)

1: 4-8 T2B + 4 deadlifts @ 65%

2: 5-10 box jumps – step down (24/20”)

3: 10-15 wallballs

*scale reps to a lower number as needed to keep on pace.

R3M then…

3 rounds for time:

– 4-8 T2B + 4 deadlifts

(315/215, 275/185, 225/155, 185/125, 155/105, 135/95, 115/75)

– 5-10 box jumps – step down (24/20”)

– 10-15 wallballs

*scale with lowest rep number used in EMOM for each movement.

 

A) E2MOM x 16 min (8 sets) – back squat

– Sets 1-3 = 3 reps @ 65-75%

– Sets 4-5 = 2 reps @ 80-85%

– Set 6 = 1 rep @ 90%

– Set 7 = 1 rep @ 95%

– Set 8 = 1 rep @ 101+%

*This is the last day of this cycle. If you aren’t feeling it today, try to at least complete set 7.

 

B) EDCF Capacity Test

For max reps and calories:

– 4 minutes row for calories

Rest 60 seconds

– 3 minutes of strict supinated pull-ups

Rest 60 seconds

– 2 minutes of back squat (BW/.75BW)

Rest 60 seconds

– 1 minute of burpees to target (about 6 inches)

(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

 

*Scale BW back squat by doing 75% or 50% bodyweight.

*You should have a grand total at the end.

8am Masters

For time with a partner:

– 1000m row

– 100 RKB swings

– 800m run (broken into 4x200s)

– 80 box step ups (knee height)

– 600m row

– 60 ring rows

– 400m run (broken into 2x200s)

– 40 DB/BB push press

– 200m row

– 20 V-ups

 

9am CrossFit

Every 10 min x 40 min (4 sets):

– 500m row

– 400m run

– 30/25 push-ups

– 20 RKB swings (heavy)

 

10am Barbell – Snatch

A) E2MOM x 6 min (3 sets)

– 3 position snatch @ 60% (high, knee, floor)

 

B) E2MOM x 20 min (10 sets)

*Sets 1-2 = 3 reps @ 60-70%

*Sets 3-4 = 2 reps @ 70-80%

*Sets 5-6 = 1 rep @ 80-85%

*Set 7 = 1 rep @ 90%

*Set 8 = 1 rep @ 95%

*Set 9 = 1 rep @ 95+%

*Set 10 = 1 rep @ 101+%

 

C) 3 sets:

– 20 hollow rocks

– 20 BB good mornings (lighter load, deep and fast)

 

11am Intro To CrossFit – Free for everyone! Bring a friend!

A) E2MOM x 20 min (10 sets) – Clean & Jerk

Set 1&2: 2 @ 50-60%

Set 3&4: 1 @ 60-70%

Set 5&6: 1 @ 70-80%

Set 7&8: 1 @ 80-90%

Set 9&10: 1 @ 90+%

 

B) 3 rounds for efficiency:

– 1 lap heavy sled drag (forwards & backwards)

– 15 standing lateral medball tosses (use concrete wall)

– 20 handstand shoulder touches

– 30 sec AMRAP BB hip extensions from ground (95-135/55-95)

A) Build to a heavy but technically sound in 10 minutes:

– 2 power snatches (do not have to be TnG)

+

EMOM x 6 min

– 5 TnG power snatches (75-155/35-105)

*pick a weight that you can manage for all 6 sets

 

B) E3MOM x 12-15 min (4-5 sets)

– 15/12 cal row

– 15 wallballs

– 30 double unders

A) Every four minutes, for 16 minutes (4 sets) of:

– Bench Press x 4-6 reps @ 20X1 (heavier than last week)

– 10+ supinated strict pull-ups (if you can go UB past 10, perform AMRAP)

 

B) Every 6 minutes for 18-24 min (3-4 sets)

– 400m run

– 200m run with medball (20-60/14-30)

– 10 strict HPSU

 

C) 1 rounds for mobility:

– 30 PVC dislocates (10 standing, 10 in squat, 10 nose to floor)

– 60 sec door frame stretch

– 60 sec/side pec smash with lacrosse ball

A) quickly warm up to 75% power clean
+
EMOM x 6 min
– 3 TnG power cleans at 75-80% 1RM

B) 7 min AMRAP @ tough pace:
– 10 toes to bar
– 10 RKB swings (70/53)
– 10 box jumps – SD (24/20”)

C) 3 rounds for efficiency:
– 8 single arm DB overhead press/side
– 8 single arm DB bent over row/side
– 10-20 sec single leg standing hold

A) E2MOM x 16 min (8 sets) – back squat

– Sets 1-3 = 3 reps @ 70%

– Sets 4-5 = 2 reps @ 80%

– Set 6 = 1 rep @ 90%

– Set 7 = 1 rep @ 95%

– Set 8 = 1 rep @ 95+%

 

B) EMOM x 12-18 min (4-6 sets)

1: 3-5 burpee + bar muscle ups

OR 4-6 burpee CTB pull-ups

OR 4-6 burpees + 4-6 pull-ups

2: 10 front rack reverse lunges (115/75, 95/55, 75/35)

3: 12/9 cal row