A) E3MOM x 4 sets
– 10-8-6-4 deadlift (50-60-70-80%)
– 10 DB Z-press
B) 3 sets for quality:
– Heavy DB complex: 6 cleans + 6 FR forward lunges + 6 shoulder to overhead
– Sled drag down and back (heavy but steady)
– 6-8 toes to bar with pause at bottom
– 10/side bent over DB rows
A) EMOM x 10 min
1: 2-3 bench press
2: 2-3 supinated weighted pull-ups
*Start where you ended on last week’s BP and WPU.
B) Every 3 minutes x 4-6 rounds:
– 30 double unders
– 8 pull-ups
– 10/7 perfect push-ups
– 12 box jumps – SD (24/20”)
RX+ perform 8 CTB bar pull-ups.
C) Accessory – 3 sets:
– 10 bicep curls (BB or DB)
– 10 shoulder raises
A) E2M x 3 sets:
– 3 high hang snatch (55-65%
+
E2M x 3 sets:
– 2 hang snatch (70-80%)
+
E2M x 3 sets:
– 1 snatch (85-90+%)
*Work from the power snatch if overhead squat mobility is limited.
B) Every 90 sec x 5 sets each:
1: 200m run @ 95%
2: 20/15, 15/12, or 12/9 cal row @ 95%
*Row should put you around 60 sec of work.
*Big rower? Up to 24/18 cal.
A) E3MOM x 3 sets
– 10 back squats
*Same weight for all sets. 5-10+lb increase from last week if you completed all reps.
B) Every 6 min x 3-4 sets @ 80-90%:
– 400m run
– 20 KB swings (53/35)
– 20 wallballs (20/14)
A) E2MOM x 8 sets:
– clean + split jerk
*Build from 65-95+% to a heavy but sharp single.
B) CrossFit Open Workout 13.4
7 min AMRAP:
– 3 clean and jerk (135/95)
– 3 toes to bar
– 6 clean and jerk
– 6 toes to bar
– 9, 12, 15… increasing by 3 reps each set.
*C&J performed ground to overhead style.
C) Accessory – 3 sets:
– 20 supinated banded pull-aparts
– 6 KB windmills per side
In teams of 2 for time:
– 2000/1600m row
– Then 10 alternating rounds of:
– 2000/1600m row
A) EMOM x 5 sets:
– 1-2 front squat @ 65-85%
*building by 5% each set
+
E2MOM x 4-5 sets:
– 1 front squat @ 85-100+%
*Build to a heavy rep based on form and feel.
B) 3 sets for quality:
– 1-3 rope climbs or 3-5 rope climb progressions
– farmer’s carry x 1 lap (heavy, steady walk)
– 8-10 single arm DB standing press @ 2111
– 6-8/side BB front rack rear foot elevated split squat
*No jumps on RCs.
A) E3M x 5 sets:
– 3-4 bench press @ 20X1
– 3-4 supinated weighted pull-ups
*stay slightly heavier than last week on BP.
B) E3M x 3 sets:
– 6 Romanian deadlifts @ 20X1 (50-60% DL 1RM)
– 10 DB tricep rollback extensions
– 10 DB hammer curls
*SDL are slightly heavier than last week.
C) For time:
– 50/35 push-ups
– 40/30 cal row
– 30 box jumps – SD (24/20”)
– 20 alternating DB snatch (75/45, 55/35, 35/25)
– 10 strict pull-ups
*Make sure form on push-ups stays consistent. Scale to a progression that lets you do at least 10 UB from the start.
*RX+ perform 10/7 bar muscle-ups.