Monday 4/10
A) Clean & jerk technique work
B) E2MOM x 16 min (8 sets)
– 1 clean pull + 1 (sq) clean + 1 split jerk
*Clean pull ends at the shrug with arms extended.
*Pause 1-2 sec in receiving position of split jerk before recovering feet.
C) 5 min AMRAP:
– 15 hang power cleans (135/95, 115/75, 95/65)
– 15 box jumps (24/20”)
R2M
5 min AMRAP:
– 12 front squats
– 12 box jump overs
R2M
5 min AMRAP:
– 9 shoulder to overhead
– 9 burpee box jump overs
Tuesday 4/11
A) E2MOM x 10 min (5 sets) – Back Squat
– Set 1: 6 reps @ 65%
– Set 2: 4 reps @ 75%
– Set 3: 2 reps @ 80%
– Set 4: 2 reps @ 85%
– Set 5: 1 rep @ 90%
R3M, then…
One set of:
– back squat x max unbroken reps @ 80%
***only allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over!
B) EMOM x 15-21 min (5-7 sets)
1: 12/9 cal row*
2: 10 walking lunges (53/35/hand)*
3: 30-50 double unders
*Rx+ complete 15/12 cal and use 70/44/hand.
*Sub 50-75 singles.
Wednesday 4/12
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: 2-3 @ 85+%
*Add 5-10lbs more weight to set 5 from last week.
*After every set perform 5 supinated weighted/negative pull-ups.
B) 5 rounds for time:
– 200m run
– 10 deadlifts (225/155, 185/125, 155/105, 135/95, 115/75)
– 10 perfect push-ups
*Deadlifts should NOT get ugly. This should be more aerobic in nature.
*Scale push-ups so that you can get 10 full depth UB on your first set.
Thursday 4/13
A) Pick a level based on capacity/ability.
4 rounds for time with a 30 minute cut-off:
Level 3
– 400/325m row
– 8 tall box jumps (30/24”) – step down
– 10 CTB pull-ups
– Rest 60 seconds
– 400m run
– 40 double unders (80 single unders)
– 10 toes to bar
– Rest 60 seconds
Level 2
– 400/325m row
– 8 box jumps (30/24”) – step down
– 10 pull-ups
– Rest 60 seconds
– 400m run
– 40 double unders
– 10 toes to bar/knee to chest
– Rest 60 seconds
Level 1
– 300/250m row
– 8 tall box jumps (20/16”) – step down
– 10 scaled pull-ups
– Rest 60 seconds
– 300m run
– 40 single unders
– 10 hanging knee raises
– Rest 60 seconds
B) 3 sets for efficiency:
– 20 reverse snow angels (2.5/hand)
– 12 BB hip extensions @ 1011 (135/95, 115/75, 95/55)
Friday 4/14
A) E3MOM x 15 min (5 sets)
– strict overhead press x 3-5 reps @ 2111
– bent over barbell row x 6-8 reps @ 2111
*All sets of strict press at or heavier than 3/31
B) 3 sets for efficiency:
– 2 laps heavy object hug carry
– 8-10 good mornings @ 2011 (form and ROM focus)
– 20 elevated psoas march
C) 3 sets all out:
– 1 length sled pull + 1 length box push (heavy and fast)
Rest as needed
Saturday 4/15
8am Masters CF
9am CrossFit
10am Barbell/Open Gym
Free Intro To CrossFit
Sunday 4/16
8am Endurance