A) E2MOM x 5 sets
– 4 back squats @ 80-85%
*Go up on weight from last week.
B) E3MOM x 4-6 sets:
– 15/12 cal row
– 12 wallballs
– 9 toes to bar
Month: August 2017
A) E3MOM x 5 sets:
– deadlift
Set 1 – 8 reps @ 50%
Set 2 – 6 reps @ 60%
Set 3 – 4 reps @ 70%
Set 4 – 2 reps @ 80%
Set 5 – 2 reps @ 90%
B) 3 sets for quality:
– 3-5 atlas stone ground to box (40-48” tall)
– Max effort strict dips (accumulate at least 10 reps)
– 10/side single arm DB cross body RDL
C) 3 sets:
– 1 lap banded partner sprints (AFAP)
*All out. Use black band.
The CrossFit Games
The 2017 Reebok CrossFit Games are here! They will be running from Thursday, August 3 through Sunday, August 6th. This is your chance to see CrossFit as a sport at its most competitive level with both individual (from teens to masters) and team competition.
The Games are a playing field where the fittest athletes are given a chance to distinguish themselves through consistently exceptional performances. In a single weekend, the CrossFit Games test athletes’ capabilities across broad time and modal domains. A wide variety of different events are intentionally included. In the past, these have ranged from dusty hill sprints to sandbag carries to ocean swims and endurance events. Every year there is a new surprise.
How can you watch The Games? Check out both online and television options HERE.
A) E2MOM x 3 sets:
– 2 power snatch + 1 overhead squat @ 60-70%
+
E2MOM x 6 sets:
– 1 snatch 75-95+%
B) E2MOM x 5 sets:
– 5-4-3-2-1 push press
*Build to a heavy single rep.
C) 3 sets for quality:
– 6-8 BB good mornings @ 20X1
– 30 sec L-sit accumulation on rings/parallettes/boxes
– 30-60 sec side plank per side
A) E2MOM x 3 sets:
– 2 x clean w/ 2 sec pause at knee + clean @ 65-70%
+
E2MOM x 6 sets:
– clean @ 80-95+%
*Build to a single heavy rep.
B) Every 3 min x 4-6 sets:
– 200m run
– 5 power cleans @ 65-70%
– 7 box jump overs (24/20”)
– 9 toes to bar