Monday 4/9
A) E4M x 3 sets:
– 15 back squats @ 20X1 tempo
*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.
B) 3 rounds for time @ 90%
– 5/400m row
– 20 wallballs
– 10 pull-ups
R2M
*Goal is to get faster every round.
*RX+ go 25 WB and 15 PU.
C) 3 sets for quality:
– 10 bent over reverse fly with pause
– 20 banded psoas marches
Tuesday 4/10
A) E2MOM x 8 sets:
– 1 hang power clean + 1 power clean
*Build to a heavy set.
B) E2MOM x 4-6 sets
1: 300m run
2: 30 double unders + 5 power clean & push jerk + 8 toes to bar
Wednesday 4/11
A) 10 min AMRAP @ 80-90%
– 800m run
– in remaining time cycle:
- 5 pull-ups
- 10 push-ups
- 15 air squats
R5M
10 min AMRAP @ 80-90%
– 1000/800m row
– in remaining time cycle:
- 5 strict handstand push-ups
- 10 KB swings (53/35)
- 15 sit-ups
B) 3 sets for quality:
– 8/side staggered stance Romanian deadlifts
– 30/side sec side plank
– 30 frog pumps
Thursday 4/12
A) E2MOM x 8 sets:
– 3 x split jerk @ 50-80%
*First 3 sets use a pause on the catch.
B) EMOM x sets
1: 12/9 cal row
2: 12 double KB deadlifts (53/35)
3: 8-10 burpees
RX+ complete 15/12 cal row, 70/44 KBs, 12 burpees
Friday 4/13
A) E4MOM x 3 sets:
– 15 bench press
– 15/side bent over DB row
*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.
B) 5 sets:
1: moderately heavy farmer’s carry x 1 lap
2: earthquake bar hold x 30-45 sec
3: hand over hand sled pull x 1 length
Saturday 4/14
8am Masters
9am CrossFit
10am Intro
Sunday 4/15
8am Endurance
10am-12pm Open Gym