WOD

A) E3MOM x 15 min (5 sets)

– 6-8 seated BB overhead press @2111

– 6-10 supinated ring rows @2111

– 8-10 alt. KB/DB goblet hold crossover box step-ups (slow and controlled)

 

B) EDCF Capacity Test 3.0

For max calories:

– 3 minute row

Rest 4 minutes until the running clock reaches 7:00, and then…

Complete as many rounds and reps as possible in 8 minutes of:

– 5 strict pull-ups

– 10 perfect push-ups

– 15 air squats

*Add calories to total reps completed to get a grand total.

*If you can’t complete 10 UB perfect push-ups, scale by elevating to box or bench.

 

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A) EMOM x 12 min (4 sets)

1: 30ft handstand walk

OR 1 lap box handstand walk (switch directions each set)

2: 3-5 muscle ups

OR 3-5 low ring muscle up turnovers w/ toe/band/foot assist

3: 15 toes to bar in 3 UB sets of 5

OR 12 toes to bar in 3 UB sets of 4

OR 9 toes to bar in 3 UB sets of 3

 

B) Every 6 min x 3 sets:

– 500m row

– 20 alternating DB snatches (50/35)

– 15 box jump overs (24/20”)

*work on movement efficiency and holding pace.

 

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A) E2MOM x 16 min (8 sets)

– 1 power clean + 1 split jerk

*start at 60% of 1RM C&J and build to a heavy but sharp set.

 

B) For time:

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

– 21 bar facing burpees

– 15 power cleans (185/125, 155/105, 115/75)

– 15 bar facing burpees

– 9 power cleans (225/155), 185/125, 135/95)

– 9 bar facing burpees

*15 min cut-off.

*Scale by keeping all power cleans at 95/65 or lower.

 

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A) E2MOM x 8 min – back squat

– set 1: 5 @ 65%

– set 2: 5 @ 75%

– set 3: 3-5 @ 80%

– set 4: 2-3 @ 85%

+

E3MOM x 9 min – back squat

– set 5: 1-2 @ 90%

– set 7: 1 @ 95%

– set 7: 1 @ 101+%

*This is the last day to test.

 

B) Every 4 min x 4-5 sets:

– 250/200m row

– 10 DB hang squat cleans (50/35ish per hand)

– 30 double unders (60 singles)

*Try to keep pace at 90% and UB as long as possible.

 

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A) E3MOM x 18 min (6 sets):

– 2-3 front squats

*All sets at or heavier than 1/27

 

B) 3 rounds for efficiency:

– 6-8 DB rear foot elevated split squat @ 30X1

– hand over hand sled pulls x 1 length of gym

– L-sit accumulation on rings x 30 seconds

– KB waiter’s walk x 1 lap/arm

 

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A) EMOM x 15 min

1: Bench press x 5-4-3-2-1 (build to heavy single)

2: Supinated weighted pull-up 5-4-3-2-1 (build to heavy single)

3: rest

*Substitute in negative pull-ups, add weight if necessary.

 

B) 3 rounds for time:

– 400m run

– 15 toes-to-bar

– 20 perfect push-ups

*Elevate push-ups on box or bench to accumulate at least 10-15 UB on first round.

 

C) 2-3 sets of the following complex:

– 20 DB tate press

– 20 DB skullcrushers

– 20 DB floor press

 

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A) E2MOM x 6 min (3 sets)

– 3 position snatch @ 60-70%

(high, hang, floor)

+

E2MOM x 6 min (3 sets)

– 2 position snatch @ 75-85%

(hang, floor)

+

E2MOM x 8 min (4 sets)

– 1 snatch @ 85-95+%

*Last day of snatch cycle.

 

B) CrossFit Open WOD 11.1

7 min AMRAP:

– 30 double unders

– 15 power snatches (75/55)

*Please be careful with smaller plates on power snatches.

 

C) 3 sets for efficiency:

– 20 banded pull-aparts

– 20 elevated psoas march

 

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A) 10 minutes to build to today’s heavy Push Press

+

EMOM x 5 minutes:

– split jerk x 1 rep @ today’s heaviest push press

*Pause 1-2 seconds before recovering feet.

 

B) Every 5 min x 4-5 sets all out:

– 6 TnG power cleans (building each set)

– 6 burpee box jump overs (24/20”)

– 100m sprint

*walk/rest on the way back to the gym

 

Sign up for the CrossFit Open starting February 23rd! (click link)