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”)
WOD
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
A) E3M x 4 sets:
– 6-8 bench press @ 20X1
– 8-10 bent over DB rows/side @ 20X1
*Build to a tough set of 8 on BP.
B) 3 rounds for time:
– 400m run
– 20/15 hand release push-ups
– 10 dual DB ground to shoulder (50/35)
C) 2-3 sets for quality:
– 20 elevated psoas march
– coach stretch x 30 sec / side
A) E3MOM x 4 sets:
– 6 Romanian deadlifts @ 30X1
– 5-10 strict handstand push-ups
– 10 lemon squeezes from hollow position
*Accumulate HSPUs if needed. Scale to banded, box, or L-seated DB press.
B) 2 sets:
5 min AMRAP @ 90%
– 8 DB snatch (50/35) – alternating
– 8 abmat sit-ups
– 8 prisoner lunges
R1M
5 min AMRAP @ 90%
– 4 CTB pull-ups
– 8 NPU burpees
– 30 double unders
R1M