WOD

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

A) E2MOM x 10 min (5 sets) – back squat

– set 1: 5 @ 60%

– set 2: 5 @ 70%

– sets 3-5: 3-5 @ 80%

 

B) Every 5 minutes x 4 sets @ 90+%:

– 400m run

– 10 UB thrusters

– 10-15 pull-ups

 

*Pick a weight on thrusters so that they are challenging but unbroken.