A) Every four minutes, for 16 minutes (4 sets) of:
– Bench Press x 6-8 reps @ 20X1
– Supinated bent over BB row x 8-10 @ 20X1
B) 3 rounds for time:
– 25/20 chest to ground push-ups
– 20 Russian KB swings (70/53)
– 400m run
*Break push-ups when needed to insure proper form.
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Before you ask.. Yes our side door got busted out over the weekend. Nothing was taken. It was a drunk guy with a pool stick. Probably was looking to test his 2K row time or something.
The week is short. Get to the gym and kill it.
Monday 9/5 – Labor Day (9am only)
“Hotshots 19”
6 Rounds for time of:
– 30 Squats
– 19 Power Cleans (135/95)
– 7 Strict Pull-ups
– 400m Run
*Scaled perform only 4 rounds. Scale weight with 115/75, 95/65, 75/45 or DBs (masters).
Tuesday 9/6
A) E2MOM x 12 min (6 sets):
– Back squat
Set 1&2: 2 @ 70-75%
Set 3&4: 2 @ 80-85%
Set 5: 1@ 90%
Set 6: 1@ 95%
B) EMOM x 12-18 min (4-6 sets):
1: 4-6 burpee box jump overs (24/20”)
2: 10-15 wallballs (20/14#)
3: 6 toes to bar + 20 double unders
Wednesday 9/7
A) Every four minutes, for 16 minutes (4 sets) of:
– Bench Press x 6-8 reps @ 20X1
– Supinated bent over BB row x 8-10 @ 20X1
B) 3 rounds for time:
– 25/20 chest to ground push-ups
– 20 Russian KB swings (70/53)
– 400m run
*Break push-ups when needed to insure proper form.
Thursday 9/8
A) E2MOM x 16 min (8 sets)
– 1 clean pull + 1 (squat) cleans + 1 split jerk
*Start at 60% and build to 90%.
B) EMOM x 10-12 min
E: 5 heavy thrusters (95-185/65-125)
O: 12/9 cal row
*row 15/12 cal if able
*thrusters should be tough but UB.
C) Not for time:
– 400m farmers carry (70/53, 53/35 per hand)
*don’t drop DBs/KBs on concrete!
Friday 9/9
A) E2MOM x 20 min (10 sets)
Sets 1-3: 3 high hang snatches @ 50-65%
Sets 4-6: 2 hang snatches @ 70-80%
Sets 7-10: 1 snatch @ 85-95%
Set 11 (optional): 1 snatch @ 101% (optional)
B) 3 rounds for efficiency:
– 6-8 rear foot elevated DB split squats @ 20X1
– 1 length hand over hand rope pull (heavy + fast)
– 2 TGUP per side (heavy but constant pace)
– 10 weighted V-ups (plate held overhead)
Saturday 9/10
8am Masters
9am CrossFit
10am Barbell – Clean & Jerk focus
Sunday 9/11
8am Endurance
A) E2MOM x 12 min (6 sets):
– Back squat
Set 1&2: 2 @ 70-75%
Set 3&4: 2 @ 80-85%
Set 5: 1@ 90%
Set 6: 1@ 95%
B) EMOM x 12-18 min (4-6 sets):
1: 4-6 burpee box jump overs (24/20”)
2: 10-15 wallballs (20/14#)
3: 5 toes to bar + 20 double unders
“Hotshots 19”
6 Rounds for time of:
– 30 Squats
– 19 Power Cleans (135/95)
– 7 Strict Pull-ups
– 400m Run
*Scaled perform only 4 rounds. Scale weight with 115/75, 95/65, 75/45 or DBs (masters).
*9am class only.
8am Masters
20 min AMRAP with a partner, alternating each movement:
– 10 plate ground to overhead
– 10 plate Russian twist
– 10 plate goblet squats
– 200m run or 250/200m row (done together)
9am CrossFit
Complete as many rounds and reps as possible in 5 minutes of:
– 20 Double-Unders
– 10 Air Squats
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
– 5 dumbbell man-makers
– 10 box jumps (24″/20″)
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
– 5 toes to bar
– 10 push-ups (chest to ground)
Rest 1 minute
– 800m run AFAP
10am Barbell
A) Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 60%
(high hang, mid-patella, floor)
B) Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-3 = 2 reps @ 70%
*Set 4 = 1 rep @ 75%
*Set 5 = 1 rep @ 80%
*Set 6 = 1 rep @ 85%
*Set 7 = 1 rep @ 85-90%
*Set 8 = 1 rep @ 90-95%
C) 4 sets of:
– 3 snatch pulls @ 95-105%
A) E2MOM x 16 min (8 sets)
– 2 (squat) cleans + 1 split jerk
*Start at 60% and build to 90%.
B) 5 sets, against a 60 second running clock, AMRAP of:
– 10 KB swings (70/53)
– max reps of thrusters (75/55)
Rest 60 seconds between sets.
A) E2MOM x 20 min (10 sets)
Sets 1-3: 3 high hang snatches @ 50-60%
Sets 4-6: 2 hang snatches @ 65-75%
Sets 7-10: 1 snatch @ 80-95%
Set 11: 1 snatch @ 101% (optional)
B) AMRAP in 12 min:
– 10 alternating DB snatches (45-75/15-40)
– 20 box jumps (24/20)
– 200m run
C) 3 sets:
– 10 bent over supinated barbell rows @ 2111
rest as needed