A) Every 90 sec x 8 sets
– split jerk
*Building from 65-95+%.
*Pause 1-2 counts in receiving position on first 4 sets.
Barbell Cycling Day 3
B) E2M x 3 sets:
– 8 x UB TnG power clean + push jerk
*Build as you go. Work on efficient movement.
C) Tester:
Level 3: 50 T2B for time in UB sets of 5
Level 2: 30 T2B for time in UB sets of 3
Level 1: 50 hanging high knee raises for time
D) For quality:
– 20 Turkish get-ups (10/arm)
*Go heavy but stay smooth and in control
6 rounds, 3 each (alternating):
– 12/10 cal row
– 10 wallballs
– 8 toes to bar
6 rounds, 3 each (alternating):
– 12/10 cal row
– 10 box jumps (24/20”)
– 8 pull-ups
6 rounds, 3 each (alternating):
– 12 KB swings (70/44)
– 10 goblet hold reverse lunges
– 8 burpees
A) E2MOM x 8 sets
– 2 front squats
*Start at heaviest weight from last week’s 3’s.
B) 4-6 sets:
– 500m row @ 90%
R2M
*Goal is to keep each row at almost exactly the same pace. If you can keep pace then go for 5 or 6 sets.
C) 3 sets for quality:
– 1 lap waiter’s walk w/ alternate KB front rack (slow walk)
– 3 dragon flags (6 sec descent)
A) Every 90 sec x 4 sets each (8 sets total):
Station 1: 8 x close grip bench press @ 20X1 (50-60%)
Station 2: 8 x supinated bent over BB row
B) Every 90 sec x 4 sets each (8 sets total):
Station 1: 8 Romanian deadlifts @ 20X1 (50-60%)
Station 2: 8 x kneeling DB/KB overhead press
C) 3-4 sets AFAP:
– sled drag down and back (heavy but fast pace)
– 8 burpees AFAP
– 20 sec all out row
R2-3M between sets
A) Every 90 seconds x 3 sets:
Station 1
Station 2
Station 3
B) For time:
– Run 800m
– 40 RKB swings (53/35)
– Row 1000/800m
– 40 RKB swings
– Run 800m
A) E2MOM x 6 sets:
– 5 x box squats @ 70-75%
*Absolutely no rocking. Keep weight in heels with a widened stance.
*Weight should be about the same across all sets and slightly heavier than last week.
B) 10 to 1 reps of:
– thrusters 95/65
*Each set of thrusters is followed by 30 double unders.
C) 3 sets of:
– 10 clamshells / side
– 10 powell raises / side
This week’s well-being practice is titled “Appreciations”. Every day of the week, the goal is to pick a person in your life and write down what you appreciate about them. You also have to pick something about yourself that you appreciate.
True appreciation isn’t ever about true or false. It’s about acknowledging the things about you and others that you want to see more of in yourself, them, and the world. More than just positive thinking, our appreciations are grounded in the things you see, feel, experience, and know about yourself and others.
This doesn’t have to be shared with the person you pick. This is more about you than anything. Please watch the short video for more information on Appreciations.
Monday 2/5
A) E2MOM x 6 sets:
– split jerk
Set 1&2: 3 reps @ 65-75%
Set 3&4: 2 reps @ 75-85%
Set 5&6: 1 rep @ 85-95%
*On the first 3 sets pause 1 count at bottom of dip and at catch.
Barbell Cycling Day 2
B) E2M x 3 sets:
– 6 x UB TnG power snatches
*Build as you go. Work on efficient movement.
C) 5 rounds for time of:
– 10 toes to bar
– 8 shoulder to overhead (135/95)
– 6 burpees over the barbell
Tuesday 2/6
A) E2MOM x 6 sets:
– 5 x box squats @ 70-75%
*Absolutely no rocking. Keep weight in heels with a widened stance.
*Weight should be about the same across all sets and slightly heavier than last week.
B) 10 to 1 reps of:
– thrusters 95/65
*Each set of thrusters is followed by 30 double unders.
C) 3 sets of:
– 10 clamshells / side
– 10 powell raises / side
Wednesday 2/7
A) Every 90 seconds x 3 sets:
Station 1
Station 2
Station 3
B) For time:
– Run 800m
– 40 RKB swings (53/35)
– Row 1000/800m
– 40 RKB swings
– Run 800m
Thursday 2/8
A) E2MOM x 4 sets each (8 sets total):
Station 1: 8 x close grip bench press @ 20X1 (50-60%)
Station 2: 8 x supinated bent over BB row
B) E2MOM x 4 sets each (8 sets total):
Station 1: 10 Romanian deadlifts @ 20X1 (50-60%)
Station 2: 10 x kneeling DB/KB overhead press
C) 3-4 sets AFAP:
– sled drag down and back (heavy but fast pace)
– 8 burpees AFAP
– 20 sec all out row
R2-3M between sets
Friday 2/9
A) E2MOM x 8 sets
– 2 front squats
*Start at heaviest weight from last week’s 3’s.
B) 4-6 sets:
– 500m row @ 90%
R2M
*Goal is to keep each row at almost exactly the same pace. If you can keep pace then go for 5 or 6 sets.
C) 3 sets for quality:
– 1 lap waiter’s walk w/ alternate KB front rack (slow walk)
– 3 dragon flags (6 sec descent)
Saturday 2/10
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 2/11
8am Endurance
A) E2MOM x 6 sets:
– split jerk
Set 1&2: 3 reps @ 65-75%
Set 3&4: 2 reps @ 75-85%
Set 5&6: 1 rep @ 85-95%
*On the first 3 sets pause 1 count at bottom of dip and at catch.
Barbell Cycling Day 2
B) E2M x 3 sets:
– 6 x UB TnG power snatches
*Build as you go. Work on efficient movement.
C) 5 rounds for time of:
– 10 toes to bar
– 8 shoulder to overhead (135/95)
– 6 burpees over the barbell