A) E2MOM x 3 sets:
– 3 position snatch @ 55-65%
(high hang, hang, floor)
+
Every 90 seconds x 6 sets:
– 1 snatch @ 65-95+%
B) 3 rounds for time:
– 400m run
– 16 alternating DB snatch (55/35)
– 50 double unders
C) 3 rounds for quality:
– waiters carry down and back (heavy, slow)
– 20 hollow rocks
A) E2MOM x 6 sets:
– 4-3-2-2-2-2 TnG power cleans
*Build as you go to a heavy but fluid set of 2. Heavier than last week’s 3s.
B) Every 5 minutes x 5 sets
– 5 TnG power cleans (building)
– 8 NPU burpees box jumps (20/16”) – quick but precise
– 20 sec all out on rower or AB
Sign-up for our upcoming EDCF Barbell class starting Monday, July 9th, with Coach RJ is now live. Follow THIS LINK for registration. Price is $50 for the 8 weeks and we are capping registration to 10 people.
There are three scheduled classes per week. Mondays and Wednesdays at 6:30pm and Saturdays at 8am. Members are encouraged to make as many classes as possible as the programming will be progressive and build week to week. That being said, it is okay to miss a few! Training will also start when class starts so members will need to arrive a few minutes early to warm-up before each class.
The class will end with a mock style weightlifting meet to show off your progress for those interested. Details on this are still in the works!
Monday 6/25
A) Every 2.5 min x 8 sets:
– 1 x back squat @ 92-95%
*This should be heavier than your set of 2s from last week.
B) Tester
15 min AMRAP:
– 15 thrusters (95/65)
– 15 pull-ups
– 15 burpees
RX+: 115/75
Tuesday 6/26
A) E2MOM x 6 sets:
– 4-3-2-2-2-2 TnG power cleans
*Build as you go to a heavy but fluid set of 2. Heavier than last week’s 3s.
B) Every 5 minutes x 5 sets
– 5 TnG power cleans (building)
– 8 NPU burpees box jumps (20/16”) – quick but precise
– 20 sec all out on rower or AB
Wednesday 6/27
A) E2MOM x 3 sets:
– 3 position snatch @ 55-65%
(high hang, hang, floor)
+
Every 90 seconds x 6 sets:
– 1 snatch @ 65-95+%
B) 3 rounds for time:
– 400m run
– 16 alternating DB snatch (55/35)
– 50 double unders
C) 3 rounds for quality:
– waiters carry down and back (heavy, slow)
– 20 hollow rocks
Thursday 6/28
A) Every 6 minutes x 4-5 sets:
– 30/24 cal row
– 20 wallballs
– 10 toes to bar
B) 3 rounds for quality
– 16 elevated psoas march
– 16 banded pull aparts
– 8/side halft kneeling paloff presses
Friday 6/29
A) Every 2.5 minutes x 8 sets
– 1 x bench press @ 92-95%
– 1 x weighted pull-ups
*sub 2-3 banded negative pull-ups @ 50X1 tempo
B) 3 sets for quality:
– 8/side DB or BB loaded box step ups (knee height)
– 20 seated hamstring curls with band @ 2011
– 6/side turkish get up sit-ups
*If possible, increase load from last week.
C) 2 sets:
– Arm Farm
Rest as needed
Saturday 6/30
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 7/1
8am Endurance
10am-12pm Open Gym
A) Every 2.5 min x 8 sets:
– 1 x back squat @ 92-95%
*This should be heavier than your set of 2s from last week.
B) Tester
15 min AMRAP:
– 15 thrusters
– 15 pull-ups
– 15 burpees
A) Every 2.5 minutes x 8 sets
– 2 x bench press @ 88-92%
– 2 x weighted pull-ups
*sub 3-4 banded negative pull-ups @ 30X1 tempo
B) 3 sets for quality:
– 8/side DB or BB loaded box step ups (knee height)
– 20 seated hamstring curls with band @ 2011
– 6/side turkish get up sit-ups
*If possible, increase load from last week.
C) 2 sets:
– Arm Farm
Rest as needed
EMOM x 5-7 sets:
1: 12/9 cal row or 10/7 cal AB
2: 12 DB hang clean & jerk (55/35ish) 6/side
3: 6-10 burpee box jump overs
4: 200m run
5: rest
*RX+ row 15/12 cal or AB 12/9 cal and use 70/45ish.
A) EMOM x 5 sets
– snatch + overhead squat @ 55-75%
+
E2MOM x 5 sets
– snatch @ 80, 85, 90+, 90+, 90+%
B) “Helen”
3 rounds for time:
– 400m run
– 21 KB swings (53/35)
– 12 pull-ups
*Partial to the snatch or clean & jerk? Want to get better at them? Check out our new 8 week EDCF Barbell class starting July 9th! Details coming soon…
A) E2MOM x 6 sets:
– 5-4-3-3-3 TnG power cleans
*Build as you go to a heavy but fluid set of 3. Heavier than last week’s 4s.
B) “The Chief”
3 min AMRAP:
– 3 power cleans (135/95)
– 6 push-ups
– 9 air squats
R60S x 5 sets
*Start where you left off on previous set.