A) E3MOM x 12 min (4 sets)
– 8 front squats
*Use same weight as last week or 70%.
B) Three sets, against a 4-minute running clock:
– 500/400m row
– 20 wallballs (20/14)
– max pull-ups in remaining time:
R4M
C) 3 sets for efficiency:
– DB Romanian deadlifts x 10 @2011
– 20 banded pull-aparts
A) Take 15 minutes to build to today’s 1RM power clean
*Suggested loading would be to start at around 65% and build 5% over 8ish sets.
B) EMOM x 24 minutes (12 sets of each):
O: Power Clean x 2 reps
E: Run 200 Meters
*Score your successful lifts in pounds. For example, if you made 22/24 power cleans @ 185 lbs, your score would be 22 x 185 = 4,070 lbs.
8am Masters CrossFit
Against a 4-minute running clock, perform the following for max reps:
– run 400m or row 500/400m
– push-ups x max reps
Rest exactly 4 minutes, and then . . .
AMRAP in 4 Minutes of:
– 10 box step-ups
– 10 ring rows
Rest exactly 4 minutes, and then . . .
AMRAP in 4 Minutes of:
– 10 burpees
– 10 DB thrusters
Rest exactly 4 minutes, and then . . .
AMRAP in 4 Minutes of:
– 50 single unders/ 30 jumping jacks
– 15 DB push press
9am CrossFit
Against a 4-minute running clock, perform the following for max reps:
– run 600m
– push-ups x max reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
– 10 box jumps – step down (24″/20″)
– 10 pull-ups
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
– 10 burpees
– 10 thrusters (95/65 lbs)
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
– 30 double-unders
– 15 push press (95/65 lbs)
10am Barbell – Snatch focus
A) E2MOM x 6 minutes (3 sets):
– (snatch push press + overhead squat) x 2 reps
B) E2MOM x 8 minutes (4 sets):
– snatch balance x 2 reps
Building to a heavy-ish double.
C) Six sets of:
– 2 snatch pulls + 2 hang snatches + 2 snatches
*Rest 2 minutes between sets
A) E3MOM x 9 min (3 sets)
– 10 push press (build to a heavy UB set)
– 12 walking lunges AHAP (farmers carry hold)
B) 3 rounds for efficiency
– hand over hand rope pull x 1 lap (heavy but fast turnover)
– farmers carry x 1 lap (heavy but quick steps)
– single arm trap 3 raises x 8-10 reps/arm @ 2111
– hanging L-hold x 15-30 sec accumulated
A) Deadlift
– Build to a heavy TnG 4 reps in 12 min
*A “heavy” set is established right before form starts to break down. Try and build heavier than last week.
B) Every 90 seconds x 15-18 min (5-6 sets of each)
1: 6 deadlifts @ 4-5% heavier than last week.
2: 5 burpees + 30 double unders
C) Accessory work:
– 3 x 10 reps of floor wipers w/ partner
*Use 95-115/55-75 and keep legs straight with toes touching bumper plates.
A) Every 3 minutes, for 15 minutes (5 sets) of:
– Bench Press x 5-4-3-2-2 (building per set)
– Weighted supinated pull-ups (no kip) x 5-4-3-2-2
OR pull-up negatives (3 sec down) x 3-5
B) 3 rounds for time of:
– 20/15 cal row
– 15 toes to bar
– 10 shoulder to overhead (135/95, 115/75, 95/55)
Rest until the clock hits 15 minutes then…
3 rounds for time of:
– 200 m run
– 15 KB swings (70/53)
– 10 box jump overs (24/20”)
A) E3MOM x 9 min (3 sets)
– 8 front squats @ 70%
(add 3-5% to last week’s 70% if you legitimately completed all 3 sets)
B) Against a 2-minute running clock, perform the following:
– Row 300/250 meters
– Max reps of thrusters (95/65) in remaining time:
Rest 2 minutes between sets, and complete a total of 4 sets. Score is total number of thrusters.
C) 2 sets for efficiency:
– 10 TGUP sit-ups/side (heavy but controlled)
– 15-20 supine medball hamstring curls
A) Build to 90% of 1RM power clean
+
Every 30 seconds x 8 minutes (16 sets)
– 1 power clean @ 85-90%
*Slightly heavier than last week. Try for all at 90% if able.
B) 3 sets…
6 minute running clock:
– Run 800m
– AMRAP ring muscle ups OR
bar muscle ups OR
burpee + CTB pull-ups in remaining time
*Rest 3 minutes.