Monday 5/29 – 9am only

Memorial Day Murph

– 1 mile run

– 100 pull-ups

– 200 push-ups

– 300 air squats

– 1 mile run

*Partition reps as needed (excluding runs).

½ Murph

– 800m run

– 50 pull-ups

– 100 push-ups

– 150 air squats

– 800m run

*Partition reps as needed (excluding runs).

Tuesday 5/30

A) E2MOM x 8 sets:

– pause clean (video) + clean

*Build from 60-90% pausing 2 counts at knee cap on first clean. These should be squat cleans if able.

B) EMOM x 12-18 min (4-6 sets):

1: 250/200m row

2: 4-5 power clean + push jerk @ 60-65% C&J

3: 5 burpees + 20 double unders

*Scale DUs to 40 single unders

Wednesday 5/31

A) Four sets for quality:

– DB rear foot elevated split squat x 6-8 reps each leg @ 30X0

R60S

– 10-12 ring rows @ 2111

R60S

– DB rollback tricep extensions

B) 5 rounds for time:

– 6 DB burpee box step-overs (35/25 @ 24/20”)

– 10 T2B

C) Accumulate 3 min on FLR (ring or floor)

Thursday 6/1

A) AMRAP in 5 min:

– 400m run

– 30 RKB swings (70/53)

– muscle ups OR  burpee pull-ups in remaining time

*R3M

AMRAP in 5 min:

– 10 wallballs (20/14)

– 10 perfect push-ups

*R3M

AMRAP in 5 min:

– 400m run

– 50 double unders

– alternating DB snatches (50/35) in remaining time

*R3M

AMRAP in 5 min:

– row for calories

B) 3 sets for efficiency:

– 10 kneeling pallof presses / side

– 15 reverse snow angels

– 30-45 sec side plank / side

Friday 6/2

A) EMOM x 10 min – push press

– Sets 1-5: 2-3 reps @ 60-80%

– Sets 6-10: 1 rep @ 80-100%

B) 4 sets for efficiency:

– 8-10 stiff leg sumo deadlifts @ 2011

– 1 min accumulated FLR

*SLSDLs slightly heavier than last week.

C) 4 sets for efficiency:

– 6-8 single arm DB press/side @ 2111

– 6-8 bend over DB/KB row/side @ 2111

– reverse sled drag (heavy, normal speed)

Saturday 6/3

8am Masters CF

9am CrossFit

10am Barbell/Open Gym

11am Free Intro to CrossFit

Sunday 6/4

8am Endurance

TBA – Open Gym

Week 3 of the EDCF Nutrition & Wellness Program starts this week!

The goal for this week is to consume 2-3 liters of water each day and aim for 6-8hrs of sleep/night. Make your sleep environment conducive by eliminating light before bed. Looking at a TV or computer screen will keep your brain stimulated and with inhibit proper sleep.  For the 30 minutes leading up to when you are going to bed remove yourself from light sources.  Yes, your cell phone and tablet count too. Try to stay off them.  Black-out curtains are also a good and cheap investment to help create good sleep patterns.  The goal is to go to bed and wake up at roughly the same time each day.

During Week 3 we will also start supplementation with fish oil (anti-inflammatory), vitamin D (aids calcium absorption for bones, combats lethargy, supports cardiovascular health) and a daily probiotic supplement.  Gut health is your first defense from illness.

As always, reach out to your assigned coach if you have any questions or concerns!

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Memorial Day Murph kicks of next Monday (5/29) at 9am! This is the only class for the day. More details to come via email so stay tuned!

Monday 5/22

Snatch cycle day 5 (last one)

A) Snatch tech work

B) Every 90 seconds x 4 sets:

– hang snatch + snatch

*Build from 65-80%.

+

Every 90 seconds x 5 sets:

– snatch

*Build from 80-95+%. Test if feeling it.

C) “Helen” – Tester

3 rounds for time:

– 400 m run

– 21 KB swings (53/35)

– 12 pull-ups

Tuesday 5/23

A) Every 2.5 min x 6 sets: back squat

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 85%

Set 4 – 1 reps @ 90%

Set 5 – 1 rep @ 95%

Set 6 – 1 rep @ 95+%

*Build to today’s heavy rep. If you’re feeling good, go for it.

B) Every 5 minutes x 4 sets:

– 500/400m row

– 12 double KB front rack reverse lunges

*Goal is same split times each set.

Wednesday 5/24

A) E3MOM x 15 min (4 sets)

– TnG power clean cluster 2.2.2

*R10S between clusters. Building each set.

*Should be heavier than 5/10.

B) 3 sets, 4 minute running clock:

– 400m run

– max reps in remaining time of ground to overhead

(185/125, 155/105, 135/95, 115/75, 96/65)

*R2M between sets.

Thursday 5/25

A) AMRAP in 4 min:

– 400m run

– strict HSPUs

*R4M

AMRAP in 4 min:

– 10 box jumps (24″/20″)

– 10 pull-ups

*R4M

AMRAP in 4 min:

– 5 burpees over the barbell

– 5 thrusters (95/65)

*R4M

AMRAP in 4 min:

– 30 double-unders

– 10 toes to bar

B) 3 sets for efficiency:

– 10 kneeling pallof presses / side

– 15 reverse snow angels

– 30-45 sec side plank / side

Friday 5/26

A) E3MOM x 15 min:

– 5-5-5-3-2 push press (build to a heavy double)

– 6-12 strict supinated pull-ups

*Building heavier than last week.

B) 4 sets for efficiency:

– 8-10 stiff leg sumo deadlifts @ 2011

– 1 min accumulated FLR

C) 4 sets for efficiency:

– 6-8 single arm DB press @ 2111

– 6-8 bend over DB/KB row @ 2111

– reverse sled drag (heavy, normal speed)

Saturday 5/27

8am Masters

9am CrossFit

10am Barbell

Sunday 5/28

8am Endurance

Open Gym TBA