A) EMOM x 12 min (4 sets)
1: 6-8 BB Romanian deadlifts @ 20X1
2: 8-10 DB floor press @ 20X1
3: 20 sec side plank per side
B) EMOM x 12-18 min (4-6 sets)
1: 12/9 cal row
2: 20-30 double unders + 4-8 pull-ups
3: 8-10 burpees
*Scale to 60 single unders. If needed scale reps down to keep up with pace.
*Rx is completing 6 sets at max number for all movements.
A) E2MOM x 6 min (3 sets)
– 1 (squat) clean + 2 split jerks
*Perform at 55-65% and pause 2 sec in catch position on jerks.
+
E2MOM x 14 min (7 sets)
– 1 (squat) clean + 1 split jerk
*Work up from 70% to something heavy but mechanically sound.
B) E3MOM x 12-15 min (4-5 sets):
– 15 deadlifts (135/95, 115/75, 95/65)
– 12 hang power cleans
– 9 front squats
– 6 shoulder to overhead
*These sets should be as UB as possible.
*Goal is to be sharp with the movements and to cycle them efficiently.
8am Masters CrossFit
For time with a partner:
– 2000 m row
– 80 RKB swings
– 1500 m row
– 80 sit-ups
– 1000 m row
– 80 goblet squats
9am CrossFit
For time:
– 800 m run
– 20 deadlifts (225/155)
– 100 double unders
– 600 m run
– 15 hang power cleans (185/125)
– 75 double unders
– 400 m run
– 10 shoulder to overhead (135/95)
– 50 double unders
Men’s scaled loading:
185 → 135 → 95
135 → 95 → 65
Women’s scaled loading:
125 → 95 → 65
95 → 65 → 35
10am Barbell – Snatch
A) 3 sets:
– 3 position snatch @ 55-65%
B) 3 sets:
– 2 pause snatch @ 70-80%
*full snatch with a pause for two full counts at knee cap
C) 6 sets:
– 1 snatch at 80+%
*try and get to at least 95%
A) Take 15 minutes to build to a new 10 rep max on back squat.
*Only do 1-5 reps on your build up sets then 10 on the weight you’re testing.
*If you completed all 10 last week then add 5-10+lbs.
B) 3 sets for efficiency:
– box push x 1 length (AFAP)
– 6-8 strict toes to bar @ 2110
– 2 laps heavy KB front rack walk with 5 squat on each end (20 total squats
– 6-8 BB good mornings @ 20X1
A) E2MOM x 6 min (3 sets):
– 3 position snatch
(high hang, hang, floor)
*Build from 55-65%.
+
E2MOM x 14 min (7 sets)
– 1 snatch
*Build from 70-101% with 5% jumps.
B) Every 6 minutes x 3-4 sets for times (all out):
– 20/15 cal row
– suicide sprint (touch lines)
– 10 toes to bar
A) Every 3 minutes, for 12 minutes (4 sets):
– 20 Walking Lunges (70/53 KB in each hand)
– 8-10 bent over BB rows @ 20X1 (moderate weight, perfect temp and positioning)
B) 3 rounds for time:
– 400m run
– 20 wallballs (20/14)
– 15 burpees to 6” target
C) Mobility:
– 90 degree bench stretch x 2-3 min/ leg
– BB quad smash x 1-2 min/leg
A) E3MOM x 15 min (5 sets):
– 3-4 close grip bench press @ 30X1
– 3-4 weighted pronated pull-ups
*Scale to 3-4 negative pull-ups (5 seconds down).
*Heavier than 12/7.
B) For max reps/calories:
– 90 seconds of rowing for calories
Rest 30 seconds
– 90 seconds of burpees
Rest 30 seconds
– 90 seconds of box jump overs (24/20”
Rest 30 seconds
– 90 seconds of CTB pull-ups
R3M, x 2 sets total**
A) E2MOM x 6 min (3 sets):
– 3 position (squat) clean
*build from 55-65% (heavier than last week)
+
EMOM x 14 min (7 sets)
– 1 (squat) clean @ 70-95%
B) Ground to overhead prep:
E2MOM x 6 min: 2-3 power clean + push jerk at Grace weight.
C) “Grace”:
– 30 clean and jerk for time (135/95)
*Grace should be completed with the power clean + push jerk barbell cycling method we have been practicing. Scale weight so that you can get at least 8-10 unbroken at the start of the workout. This tester is about power output and we are looking for times under 5 minutes so scale accordingly.
D) 3 sets for efficiency:
– 15 reverse snow angles (2.5/hand)
– 30-45 sec side plank/side