A) Every 6 minutes x 5-6 sets total alternating:
Station 1
– 500/400m row
– 15 wallballs (20/14)
– 15 alternating DB snatches (55/35ish)
Station 2
– 400m run
– 15 box jumps
– 15 push press (95/65)
RX+ bump reps up to 20. Scaled bump down to 10.
B) 3 sets for quality:
– 16 banded pull aparts
– 16 alternating hollow hold psoas marches w/ monster band
Monday 5/28
Memorial Day Murph
For time:
– 1 mile run
– 100 pull-ups
– 200 push-ups
– 300 air squats
– 1 mile run
*Partition pull-ups, push-ups, air squats however you like.
*If you have a weight vest, wear it.
Tuesday 5/29
A) E4M x 3 sets:
– 8 back squats
*These should be heavier than your sets of 8 from last week.
B) EMOM x 4-7 sets:
1: 12/9 cal row
2: 5 bar facing burpees + 5 deadlifts (225/155)
3: 5 bar facing burpees + 30 double unders
Scaled: 185/135, 155/105, 135/95, 115/75 deadlifts
RX+: 15/12 cal row, 275/185 deadlifts
RX++: 315/215 deadlifts
Wednesday 5/30
A) E2M x 3 sets:
– 3 position snatch @ 55-65%
+
E2MOM x 3 sets:
– 2 position snatch @ 70-80%
+
E2MOM x 4 sets
– snatch @ 85+%
*Both should be received in a squat position. Reset for every rep. Not TnG.
B) 5 rounds for time:
– 200 m run
– 8 toes to bar
– 16 RKB swings (70/44)
Thursday 5/31
A) Every 6 minutes x 5-6 sets total alternating:
Station 1
– 500/400m row
– 15 wallballs (20/14)
– 15 alternating DB snatches (55/35ish)
Station 2
– 400m run
– 15 box jumps
– 15 push press (95/65)
RX+ bump reps up to 20. Scaled bump down to 10.
B) 3 sets for quality:
– 16 banded pull aparts
– 16 alternating hollow hold psoas marches w/ monster band
Friday 6/1
A) E4MOM x 3 sets:
– 8 bench press
– 8/side bent over DB row
*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.
B) 3 sets for quality:
– 10/side rear foot elevated split squats @ 2011
– 6/side single leg Romanian deadlifts @ 2011
– 10/side single arm standing DB presses @ 2111
*If possible, increase load from last week.
C) 3 sets:
– 10 bicep curls
– 10 tricep extensions
– 10 lateral delt flys
Saturday 6/2
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 6/3
8am Endurance
10am Open Gym
A) E2M x 3 sets:
– 3 position snatch @ 55-65%
+
E2MOM x 3 sets:
– 2 position snatch @ 70-80%
+
E2MOM x 4 sets
– snatch @ 85+%
*Both should be received in a squat position. Reset for every rep. Not TnG.
B) 5 rounds for time:
– 200 m run
– 8 toes to bar
– 16 RKB swings (70/44)
A) E4M x 3 sets:
– 8 back squats
*These should be heavier than your sets of 8 from last week.
B) EMOM x 4-7 sets:
1: 12/9 Calories of Rowing
2: 5 bar facing burpees + 5 deadlifts (225/155)
3: 5 bar facing burpees + 30 double unders
Scaled: 185/135, 155/105, 135/95, 115/75 deadlifts
RX+: 15/12 cal row, 275/185 deadlifts
RX++: 315/215 deadlifts
Memorial Day Murph
For time:
– 1 mile run
– 100 pull-ups
– 200 push-ups
– 300 air squats
– 1 mile run
*Partition pull-ups, push-ups, air squats however you like.
*If you have a weight vest, wear it.
A) E4MOM x 3 sets:
– 8 bench press
– 8/side bent over DB row
*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.
B) 3 sets for quality:
– 10/side rear foot elevated split squats @ 2011
– 10 slide hamstring curls @ 2011
– 10/side single arm standing DB presses @ 2111
*If possible, increase load from last week.
C) 3 sets:
– 10 bicep curls
– 10 tricep extensions
– 10 lateral delt flys
A) “EDCF Baseline Interval Test”
Every 5 minutes x 6 sets for times:
RX+
– 10 strict pull-ups
– 15 toes to bar
– 20/15 push-ups
– 25 wallballs 20/14
RX
– 5 strict pull-ups
– 10 toes to bar
– 15/12 push-ups
– 20 wallballs (20/14
Scaled
– 5 banded pull-ups (tough)
– 10 kipping high knees OR abmat-sit-ups
– 15 elevated push-ups
– 20 wallballs (14/10)
B) 3 sets for quality:
– 10 Romanian deadlifts @ 30X1 (keep bumpers off ground)
– 10 bent over reverse flys w/ pause
– 10 ring rows @ 30X1 (tough)
A) E2MOM x 8 sets:
– 1 power snatch + 1 overhead squat + 1 hang snatch
*Build to something tough with no misses.
B) Four rounds for time of:
– 400m run
– 12 alternating single arm DB snatches (55/35 lbs)
– 10 box jump overs