A) E3MOM x 5 sets – bench press @ 20X1
Set 1: 8 @ 65%
Set 2: 6 @ 70%
Set 3: 6 @ 75%
Set 4: 4 @ 80%
Set 5: 3-4 @ 85%
*After every set perform 6-8 supinated bent over BB rows @ 2011
B) EDCF Capacity Test 3.0
Every 12 minutes x 2 rounds at 100%:
– 250m row
– 15 KB swings (70/53)
– 25 burpees (full extension @ top)
– 15 KB swings
– 250m row
C) 3 sets:
– 10 BB hip thrusts @ 10X1 (95-135/65-95)
Rest as needed
A) Every 2.5 minutes x 5 sets – back squat
Set 1: 10 @ 65%
Set 2: 8 @ 70%
Set 3: 6 @ 75%
Set 4: 6 @ 80%
Set 5: 4-6 @ 85%
B) Every 8 minutes x 3 sets:
– 30/24 cal row
– 25 wallballs (20/14)
– 20 box jumps – step down (24/20”)
– 15 pull-ups or 5 muscle-ups
Our 2017 is almost over.. can you believe it?! Four weeks down, one to go. We haven’t seen thrusters or double-unders yet so for those of you who need a little help on either, you have four days! Check out the following video for double under tips and remember that you aren’t going to be able to learn them during a class workout. It’s going to take some time and energy outside of class to get them where you want them to be!
Monday 3/20
A) E2MOM x 6 min (3 sets)
– 3 stop power clean @ 55-65%
(2” off ground, hang, high hang)
+
E2MOM x 14 min (7 sets)
– 1 power clean @ 65-95+%
*If feeling it, go for a new personal best.
B) 10 minute running clock
– Run 800m
In the remaining time AMRAP:
– 5 power clean & jerk @ 60%
– 30 double unders
C) 2-3 sets for efficiency:
– 10 face down dislocates (keep hollow)
– 15 bent over reverse flys @ 2111
Tuesday 3/21
A) Every 2.5 minutes x 5 sets – back squat
Set 1: 10 @ 65%
Set 2: 8 @ 70%
Set 3: 6 @ 75%
Set 4: 6 @ 80%
Set 5: 4-6 @ 85%
B) Every 8 minutes x 3 sets:
– 30/24 cal row
– 25 wallballs (20/14)
– 20 box jumps – step down (24/20”)
– 15 pull-ups or 5 muscle-ups
Wednesday 3/22
A) E3MOM x 5 sets – bench press @ 20X1
Set 1: 8 @ 65%
Set 2: 6 @ 70%
Set 3: 6 @ 75%
Set 4: 4 @ 80%
Set 5: 3-4 @ 85%
*After every set perform 6-8 supinated bent over BB rows @ 2011
B) EDCF Capacity Test 4.0
Every 12 minutes x 2 rounds at 100%:
– 250m row
– 15 KB swings (70/53)
– 25 burpees (full extension @ top)
– 15 KB swings
– 250m row
C) 3 sets:
– 10 BB hip thrusts @ 10X1 (95-135/65-95)
Rest as needed
Thursday 3/23
A) E3MOM x 15 min
– 8 Romanian deadlifts @ 20X1
– 8 seated DB overhead presses @ 21X1
– 4-8 strict toes to bar 2110 (no bottom swing)
B) 20 minutes constant movement (60-70% pace):
– 15/12 cal row
– farmers carry down and back (70/53/hand)
– 30 sec bows and toes plank
– 200m run
– DB waiters walk (heavy)
– 15 sit-ups slow and controlled
– 10 walking lunges
*Focus should be to consistently move well. Don’t worry about rounds.
Friday 3/24
Open Workout 17.5 – last one!
Saturday 3/25
8am Masters CF
9am CrossFit
10am 17.5 Make-Up
11am Intro To CrossFit
Sunday 3/26
8am Endurance
A) E2MOM x 6 min (3 sets)
– 3 stop power clean @ 55-65%
(2” off ground, hang, high hang)
+
E2MOM x 14 min (7 sets)
– 1 power clean @ 65-95+%
*If feeling it, go for a new personal best.
B) 10 minute running clock
– Run 800m
In the remaining time AMRAP:
– 5 power clean & jerk @ 60%
– 30 double unders
C) 2-3 sets for efficiency:
– 10 face down dislocates (keep hollow)
– 15 bent over reverse flys @ 2111
A) Work up to 80% of your max deadlift in 10 minutes
B) 3 sets:
– 6-8 cal row at Open pace
Rest as needed
C) Open Workout 17.4
Complete as many rounds and reps as possible in 13 minutes of:
– 55 deadlifts
– 55 wall-ball shots
– 55-calorie row
– 55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target. Scaled version is hand release push-ups.
A) E3MOM x 15 min
– 4 heavy TGUP (2/side)
– 8 bent over BB rows @ 2011
– 12 DB alternating death march
B) 20 minutes constant movement (60-70% pace):
– 400m run
– 20 sec handstand hold
– single arm KB waiters walk with other in front rack position
– 20 air squats
– 20-50 double unders
– 20 sec side plank per side
*Focus should just to consistently move well. Don’t worry about rounds.
A) E3MOM x 5 sets – bench press @ 20X1
Set 1: 8 @ 60%
Set 2: 6 @ 65%
Set 3: 6 @ 70%
Set 4: 4 @ 75%
Set 5: 4 @ 80%
*After every set perform 8-10 supinated rings rows @ 2111
B) Every 6 minutes x 3-4 sets:
– 500m row
– 8 strict pull-ups
– 12 toes to bar
– 16 push-ups
C) 2-3 sets for efficiency:
– 10 face down dislocates (keep hollow)
– 6-8 TGUP sit-ups/side
– 15 bent over reverse flys @ 2111
A) Every 2.5 minutes x 5 sets – back squat
Set 1: 10 @ 60%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: 6 @ 80%
B) Every 90 sec x 3-4 rounds each:
Station 1: 300/250m row
Station 2: 10-15 UB thrusters (95/65)
Station 3: 200m run
Station 4: 30-50 double unders