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
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
A) EMOM x 5 sets – power clean
set 1: 2 @ 60%
set 2: 2 @ 65%
set 3: 1 @ 70%
set 4: 1 @ 75%
set 5: 1 @ 80%
+
E2MOM x 3-5 sets
set 6: 1 @ 85%
set 7: 1 @ 85-90%
set 8: 1 @ 95%
set 9: 1 @ 95+% (optional)
set 10: 1 @ 95+% (optional)
B) For time:
– 50 cal row
– 40 wallballs (20/14)
– 30 power cleans (135/95)
– 20 wallballs
– 10 power cleans
17.3 position prep and aerobic warm-up
A) E2MOM x 6 min (3sets):
– 3 position snatch
B) E2MOM x 6 min (3 sets):
– 20-30 sec row + 2-3 CTB pull-ups
CF Open Workout 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (96/65, 45/35)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135/95, 75/55)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185/135, 95/65)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, (225/155, 115/75)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245/175, 135/95
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265/185, 155/105)
*If all reps are completed, time cap extends by 4 minutes.
*Scaled athletes use a jumping pull-up method and have the choice of performing a power snatch + overhead squat.
See you at FRIDAY NIGHT LIGHTS round 3 starting tonight at 6:30pm!