A) E3MOM x 5 sets:
– 8 DB/KB single arm overhead press per side @ 2111
– 8 DB/KB bent over rows per side @ 2111
– 8 BB good mornings @ 2011
B) Every 6 minutes x 3 sets:
– 500m row
– 15 burpee box jump overs (24/20”)
WOD
A) Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – 3-5 muscle-ups negatives (5 sec descent)
Station 2 – strict HSPU x max reps (get at least 10-12)
OR 20 nose and toes handstand hold shoulder touches
OR 3-5 wall walks – stay in hollow position
Station 3 – L-hang x 30-45 seconds accumulated
B) 20 minutes constant movement (60-70% pace):
– 250m row (medium pace, damper at 3)
– 20 sec supinated bar hang
– 200m run
– farmers carry down and back (70+/50+ per hand)
– 10 push-up shoulder taps
*Focus should just to consistently move well.
A) E3MOM x 15 minutes (5 sets)
– power clean clusters 1.1.1
*R10S between clusters – build heavier than last week
B) For time:
– 400m run
– 15 ground to overhead (155/105, 135/95, 115/75, 95/65)
– 800m run
– 15 ground to overhead
– 400m run
C) 2-3 sets for efficiency:
– 10 supinated ring rows @ 2111
– 20 banded pull-aparts
A) E2MOM x 8 min – front squat
– set 1: 5 @ 65%
– set 2: 5 @ 75%
– set 3: 3 @ 80%
– set 4: 3 @ 85%
+
E3MOM x 9 min – front squat
– set 5: 1-2 @ 90%
– set 7: 1 @ 95%
– set 7: 1 @ 101+% (optional)
B) EMOM x 15-21 min (5-7 sets):
Min 1 – 12-15/9-12 calorie row
Min 2 – 5-10 chest-to-bar pull-ups
Min 3 – 10-15 wallballs (20/14)
A) Build to a heavyish back squat (90-95%) in 10 minutes
B) 3 rounds:
– Row 30 sec at 70-80-90% pace; rest as needed
C) CrossFit Open Workout 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge (50/35 DBs in front frack position
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
For more information as well as scaling information, click HERE.
A) E3MOM x 5 sets:
– 10 DB floor press @ 2111
– 10 DB single arm high pulls @ 2111 (5/side)
– 10 DB Romanian deadlifts @ 2011
B) Every 6 min x 4 sets @ 80-90%:
– 500m row
– 400m run
– 30-50 double unders
Open Skill Prep
A) Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – muscle-up + 2 dips x 2-4 reps
OR low ring muscle up progression + dip catch & extension x 3-5 reps
Station 2 – strict HSPU x max reps (get at least 10)
OR 3-5 wall walks – stay in hollow position
Station 3 – L-sit x 30-45 seconds accumulated
B) Every 4 min x 4 sets at open pace:
– 21 cal row
– 15 overhead squats (95/65, 85/55, 75/45, 65/35)
– 9 toes to bar
*Keep OHS at a weight that you can go unbroken.
*Sub front squats if OHS aren’t in your wheelhouse yet.