A) Every 2 minutes x 5 sets:
– 5-4-3-2-1 x overhead squats
*Try and build to a single heavy rep.
B) For time:
– 1000/800m row
– 50 double unders
– 15 overhead squats (95/65, 75/55, 65/45)
– 10 burpee pull-ups
– 15 overhead squats
– 50 double unders
– 1000/800m row
RX+ use 115/75 and perform 10/7 bar muscle-ups and
A) Every 2 min x 4-5 sets
Station 1: 300m run
Station 2: 10 hang power cleans + 6-8 toes to bar + 20 double unders
Station 3: 16 overhead walking lunges + 8 burpees over the plate
Station 4: rest
B) 3 sets for quality:
– 3 TGUP / arm
– 8/side single leg DB/KB Romanian deadlifts
*If single leg isn’t attainable perform 10 regular RDLs.
A) E3M x 4 sets:
– 6 front squats
*Heavier than last week’s 8s.
B) Tester (compare to 6/25)
15 min AMRAP:
– 15 thrusters (95/65)
– 15 pull-ups
– 15 burpees
RX+: 115/75
A) Every 2.5 minutes x 5 sets:
– 3 push press + 2 push jerk + 1 split jerk
*Keep moderate to insure good technique and timing
B) Every 5 minutes x 3-4 sets:
– 500/400m row
– 20/15 push-ups
– 10 box jump overs
*Scale push-ups so that first set is unbroken or close to it.
8am Masters
6 rounds for time with a partner
– 500/400m row
– 20 DB thrusters (10 each)
– 20 sit-ups (10 each)
9am CrossFit
6 rounds for time with a partner:
– 500/400m row (250/200 each)
– 20 thrusters (10 each) – 95/65
– 20 pull-ups (10 each)
A) E4M x 3 sets:
– 10 deadlifts
– 10 seated Arnold presses @ 2111
*Deadlifts should be around 65-70%. Focus on controlled TnG without bouncing the barbell.
B) 3 sets for quality:
– seated hand over hand vertical rope pull
– farmers carry down and back (heavy but fast)
– 8/side front foot elevated KB front rack reverse lunges (use 45# plate)
– 6-8 strict toes to bar
A) Every 2 minutes x 5 sets:
– 3 overhead squats @2111
*Try and build per set.
B) 3 rounds for time:
– 400m run
– 8 hang squat snatch (95/65, 75/55, 65/45, 55/35)
– 10 toes to bar
*Use a weight that enables you to keep first couple sets UB.
A) Every 90 sec x 4-5 sets
Station 1: 20 double unders + 6-10 pull-ups + 6-10 ring dips
Station 2: 15/12 cal row
Station 3: 8-12 burpee + box jump overs
Station 4: 200m run
Station 5: rest
RX+ replace pull-ups & dips with 3-5 ring or bar MU
B) 3 sets for quality:
– 10 banded psoas march from hollow position
– 30 sec side plank / side