A) E2MOM x 5 sets:

– 3 front squat

*Start at heaviest triple from last week and build.

B) 3 sets for quality:

– 1 lap BB front rack carry @ 1RM FS

– 8/side single leg DB hip extension (from ground)

– 20-30 L-hang flutter kicks

– 12 x bent over reverse fly @ 2110 (no swing)

A) E3M x 4 sets:

– 5-7 bench press @ 20X1

– 8-10 bent over DB torso rows/side @ 20X1

*stay slightly heavier than last week on BP.  

B) 5 rounds for time:

– 200m run

– 12/8 hand release push-ups

– 10 box jumps – step down (24/20”)

A) E3MOM x 4 sets:
– 5 Romanian deadlifts @ 30X1
– 5-10 supinated strict pull-ups
– 10 lemon squeezes from hollow position

B) 20 min AMRAP at 80-90%:
– 10 DB snatch – alternating (50/35)
– 10 abmat sit-ups
– 10 prisoner lunges
– 5 CTB pull-ups
– 10 NPU burpees
– 30 double unders
*This is what we have been building to. Time to test your ability to pace!

A) E2M x 8 set:

– power clean + push jerk

*Build to a heavy single rep.

B) “Grace”

– 30 clean and jerks for time (135/95)

*Scale to a weight that lets you stay sharp and enables you to start with a bigger set such as 115/75, 95/65, or 75/45.

C) 3 sets for quality:

– 12 hollow hold banded psoas march (band around feet)

– 12/side single leg banded glute bridge (band around knees)

A) E2.5M x 6 sets – back squat
Set 1 – 5 reps @ 65-70%
Set 2 – 3 reps @ 75-80%
Set 3 – 1 rep @ 85-90%
Sets 4-6 – 1 rep @ 90-95%
*Build slightly heavier than last week.

B) EMOM x 4-6 sets:
1: 12/9 cal row
2: 20 double unders + 4-8 toes to bar
3: 6 DB burpee box step-ups (35/25/hand)

*RX+ row 15/12 cal and do 30 DUs with 8 T2B.

8am Masters

In teams of two, complete the following for time:

– 800 Meter Relay Run

– 120 Single-Unders

– 80 KB Swings

– 60 Box Step-Overs

– 800 Meter Relay Run

– 120 Double-Unders

– 80 KB Swings

– 60 Box Step-Overs

– 800 Meter Relay Run

9am CrossFit

In teams of two, complete the following for time:

– 1600 Meter Relay Run

– 120 Double-Unders

– 60 Power Cleans (115/75 lbs)

– 40 Box Step-Overs with Dumbbells (55/35 lb DBs)

– 1600 Meter Relay Run

– 120 Double-Unders

– 60 Power Cleans

– 40 Box Step-Overs with Dumbbells

– 1600 Meter Relay Run

10am Barbell

A) EMOM x 10 min

– 1 split jerk @ 70-75%

B) 6 sets:

– 2 power cleans + 2 front squats

Sets 1-3: 75% of 1RM clean

Sets 4-6: 80%

C) 3 sets:

– 3 x clean high pull @ 90-95%

A) E2MOM x 6 sets:

– 1 pause front squat @ 32X1 + 2 front squats

*build to a heavy set. Start at the heaviest 3 from last week.

B) 3 sets not for time:

– dual KB front rack Bulgarian split squat x 8/side @ 30X1

– banded supinated strict CTB pull-ups x 10-15 reps

– earthquake bar hold x 45-60 seconds

– suitcase carry x 1 lap/side