A) EMOM x 10-12 min
– 1 push press
*Start at 65% and build to a new 1RM if able.
*Skip a minute if you need to before testing a new 1RM.
B) Every 6 minutes x 3-4 sets:
– 500/400m row
– 20 wallballs (20/14)
– 10-15 ring dips
Month: November 2016
A) Every 2.5 min x 5 sets
– Deadlift x 5-4-3-2-1 reps
*Build to a heavy single rep. Not a 1RM.
B) 4 rounds for time:
– 14 alternating DB snatch (50-75/25-40)
– 30 double unders
– 400m run
C) 2-3 rounds for efficiency:
– 12-15 reverse snowmans (2.5/hand)
– 20 hollow rocks
*Rest as needed. Focus on lowering heart rate.
Sign up for the 100K Meter Challenge under team Defend East Dallas by clicking HERE.
Programming Overview: Nov. 28 – Dec. 4
3 THINGS TO NOTE…
1) The 2016 EDCF Christmas Party will be on December 10th at Goodfriend from 7:30-10:30pm. Everyone is invited and it’s sure to be a great time if last year was any indication! Put it on your calendars.
2) Interested in taking on the 100K Meter Challenge? There is still more than enough time. Just to go 100kmeterchallenge.com and sign up under team “Defend East Dallas“. We currently have 14 people on the team and are looking for more!
3) Hoodies! They will be available for pre-order tomorrow through Friday. I’ll be sending out an email and posting on social media when they’re ready for you all to see.
Monday 11/28
A) E2MOM x 12 min (6 sets
– 1 hang squat clean + 1 squat clean + 1 front squats
*work from about 65-85% (heavier than 11/21)
B) EMOM x 18-24 min (6-8 sets):
1: 5 thrusters (go heavy)
2: 5-10 strict pull-ups
3: 10-15 box jump-overs (24/20”)
Tuesday 11/29
A) E2MOM x 10 min (5 sets) – Deadlift
– reps of 5-4-3-2-1
*Build to a heavy single rep. Not a 1RM.
B) 4 rounds for time:
– 14 alternating DB snatch (50-75/25-40)
– 30 double unders
– 400m run
Wednesday 11/30
A) EMOM x 10-12 min
– 1 push press
*Start at 65% and build to a new 1RM if able.
*Skip a minute if you need to before testing a new 1RM.
B) Every 6 minutes x 3-4 sets:
– 500/400m row
– 20 wallballs
– 10 ring dips
Thursday 12/1
A) E2MOM x 6 min (3 sets):
– 3 position snatch
(high hang, hang, floor)
*Work from 55-65%.
+
E2MOM x 6 min (3 sets):
– 2 position snatch
(hang, floor)
*Work from 70-80%.
+
E2MOM x 6 min (3 sets):
– 1 snatch
*Work from 85-90+%
*Goal is no misses.
B) E3MOM x 12-18 min (4-6 sets):
– 200m run
– 20 RKB swings (heavy)
– 10 burpees
*Scale dips so that you can perform at least first set UB.
Friday 12/2
A) Back squat cluster
– 5.5.5.5 x 3 sets
*Rest 30 sec between clusters and 3 minutes after each set.
*Start at heaviest set from 11/18.
B) 3 sets for efficiency:
– 30-60 sec wall sit w/ double KB front rack hold
– 2 laps farmer’s carry (heavy but fast and UB)
– 6-8 L-sit supinated pull-ups
– 8 TGUP sit-ups per side
Saturday 12/3
8am Masters CF
9am CrossFit
10am Barbell – Snatch
11am Intro to CF
Sunday 12/4
8am CF Endurance
A) E2MOM x 12 min (6 sets
– 1 hang squat clean + 1 squat clean + 1 front squats
*work from about 65-85% (heavier than 11/21)
B) EMOM x 18-24 min (6-8 sets):
1: 5 thrusters (go heavy)
2: 5-10 strict pull-ups
3: 10-15 box jump-overs (24/20”)
Partner “Eva”
5 rounds for time:
– 800m run
– 30 KB swing (70/53)
– 30 pull-ups
*Divide up reps with your partner however you see fit.
Gym Closed – Happy Thanksgiving!
A) E2MOM x 16 min (8 sets)
– 2 push press
*All sets heavier than 11/17
B) 4 rounds for time:
– 5 ground to overhead (185/125, 155/105, 135/95, 115/75, 95/65)
– 10 CTB pull-ups
R4M, then…
4 rounds for time
– 10 burpees
– 30 double unders
A) Take 15 minutes to build to a 3RM deadlift.
B) 4 rounds for total working time:
– 400m run
– 10 deadlifts
– 15 toes to bar
R3M between rounds.
*Subtract 9 minutes to get total working time.
*Deadlift weights: 275/185, 225/155, 185/125, 155/105, 135/95