A) E2MOM x 6 min

– 3 position snatch @ 55-65%

+

EMOM x 12 min

– 1 snatch at 75%

*Pause 3 seconds in catch position before standing up with load.

*No misses!

B) EMOM x 10-20 minutes:

1: 12/9 cal row

2: 12 burpees

*Find efficiency on cycling burpees

C) 3 rounds for efficiency:

– 6 double hammer grip bicep curls @ 4040

– 12 BB or DB skullcrushers

A) E3MOM x 21 minutes:

*Ground to Overhead Barbell Cycling*

Set 1 – 8 reps @ 55% of 1-RM Clean & Jerk

Set 2 – 8 reps @ 55%

Set 3 – 8 reps @ 55%

Set 4 – 5 reps @ 60%

Set 5 – 3 reps @ 65%

Set 6 – 2 reps @ 65%

Set 7 – 1-2 rep @ 70%

B) Against a 4-minute running clock, AMRAP of:

– 10 hang power cleans (135/95, 115/75, 95/65)

– 15 box jumps – SD (24″/20″)

– 20 perfect push ups

R60S between sets for 3 sets total.

C) 3 sets for efficiency:

– 8-10 single arm DB press /side @ 2111

– 20 reverse snow angels (slow and controlled)

A) E2MOM x 10 min (5 sets) – back squat
– set 1: 5 @ 60%
– set 2: 5 @ 70%
– sets 3-5: 3-5 @ 80%
– set 6: 3-5 @ 85%

B) “Jackie”
For time:
– 1000m row
– 50 thrusters (45/35)
– 30 pull-ups

*Compare to 8/3

C) 2 sets for efficiency:
– 20 banded pull-aparts
– 10 weighted dislocates

8am Masters CrossFit

9am CrossFit

10am Barbell – Clean & Jerk

A) E3MOM x 12 min (4 sets):

– 5 Romanian deadlifts @ 30X1 (halting 2” from floor)

– 5-7 strict toes to bar @ 2110

– 5 broad jumps (AFarAP)

*Same weight or heavier than last week on RDLs.

B) Every 6 minutes x 3-4 sets:

– 1 suicide sprint

– 20 RKB swings (53/35)

– 250/200m all out on rower

A) Four sets of:

– Bulgarian split squat x 8 reps each @ 3011

(use heavy DBs or KBs in farmer carry hold)

– R30S

– seated strict overhead BB press x 6-8 reps @ 2111

– R90S

B) Every 4 minutes x 4-6 sets:

– 20/15 cal row

– 10 alternating DB snatches (60-75/30-45 RX)

– 8 burpee box jump overs (24/20”)

A) E2MOM x 16 min (8 sets):

– 3 push press + 2 push jerk + 1 split jerk

(pause for 2-3 seconds in the split jerk receiving position before recovering)

*Build over the course of the 8 sets off the rack.

B) For time:

– 10 power cleans (155/105, 135/95, 115/75, 95/55)

– 100 double-unders

– 8 power cleans

– 80 double-unders

– 6 power cleans

– 60 double-unders

– 4 power cleans

– 40 double-unders

– 2 power cleans

– 20 double-unders

C) Four sets for efficiency:

– Single-Arm DB Bench Press x 8-10 reps @ 2011

– R30S

– ring rows x 10-15 reps @ 2111

– R30S