A) Every 90 seconds x 8 sets:
– 2 bench press @ 32X1 tempo
– 4 weighted or 2-4 negative pull-ups
*start bench press weight at heaviest set of 3’s weight from last week.
B) Every 3 minutes x 4-7 sets:
– 250/200m row
– 10 RKB swings (53/35)
– 4-8 toes to bar
A) Every 2 minutes x 8 sets:
– 3 stop snatch pull + snatch
*Pauses at below knee, above knee, & high hang.
B) 6 rounds for time:
– 6 power snatches (95/65)
– 6 overhead squats
– 36 double unders
RX+ 115/75.
C) 3 sets:
– 10 BB curls
– 10 DB tricep rollback extensions
– 10 banded pull-aparts
A) Every 2 minutes x 8 sets:
– 1 pause clean + 1 front squat + 1 split jerk
*Build to a heavy set.
B) For time:
– 800m run
+
4 rounds:
– 6 power cleans (135/95)
– 6 shoulder to overhead
– 6 burpees over the barbell
+
– 800m run
RX+ 155/105.
A huge congrats goes out to Coaches Kat and Jon on the arrival of their baby boy and newest member of the EDCF family, Logan Frederick Bunner. Logan was born on 10/5 at 6:01pm weighing in at 7lb 13oz.
We wish Coach RJ the best as she travels to Spokane, WA this week to compete in the 2018 USA Powerlifting Raw Nationals!
Monday 10/8
A) Every 5 minutes x 3 sets
– 10 back squats
B) EMOM x 4-7 sets
1: 12/9 cal row
2: 10 double KB deadlifts 53/35
3: 20 double unders + 4-8 pull-ups
Rx+: 70/44 KBs, and CTB pull-ups
Tuesday 10/9
A) Every 2 minutes x 8 sets:
– 1 pause clean + 1 front squat + 1 split jerk
*Build to a heavy set.
B) For time:
– 800m run
+
4 rounds:
– 6 power cleans (135/95)
– 6 shoulder to overhead
– 6 burpees over the barbell
+
– 800m run
RX+ 155/105.
Wednesday 10/10
A) Every 90 seconds x 8 sets:
– 2 bench press @ 32X1 tempo
– 4 weighted or 2-4 negative pull-ups
*start bench press weight at heaviest set of 3’s weight from last week.
B) Every 3 minutes x 4-7 sets:
– 250/200m row
– 10 RKB swings (53/35)
– 4-8 toes to bar
Thursday 10/11
A) Every 2 minutes x 8 sets:
– 3 stop snatch pull + snatch
*Pauses at below knee, above knee, & high hang.
B) 6 rounds for time:
– 6 power snatches (95/65)
– 6 overhead squats
– 36 double unders
RX+ 115/75.
Friday 10/12
A) E3MOM x 6 sets
– 3 deadlifts @ 3111 tempo
– 8 L-seated DB press @ 2111 tempo
B) 3 sets for time:
– 8/side double KB front rack rear foot elevated split squats
– 8/side bent over rows
– 10 slide hamstring curls @ 20X1
– 8-10 barbell abdominal rollouts @ 2111
Saturday 10/13
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym / Handstand Course
Sunday 10/14
8am Endurance
10-12pm Open Gym
A) Every 5 minutes x 3 sets
– 10 back squats
B) EMOM x 4-7 sets
1: 12/9 cal row
2: 10 double KB deadlifts 53/35
3: 20 double unders + 4-8 pull-ups
Rx+: 70/44 KBs, and CTB pull-ups
A) E3MOM x 5 sets
– 5 deadlifts @ 3111 tempo
– 7/side half kneeling DB press @ 2111 tempo
B) 3 sets for time:
– 10/side single arm KB front rack walking lunges
– 10 chest supported rows with pause
– 20 banded hamstring curls with pause
– 8/side plank knee to opposite elbow (controlled)
A) Every 2 minutes x 8 sets:
– halting snatch deadlift at knee +
snatch pull +
snatch
B) Every 3 minutes x 5 sets @ 90%
– 200m run
– 8 overhead squats (95/65)
A) E2M x 7 sets:
– 3 bench press @ 32X1 tempo
– 6 bent over barbell with pause at torso
*start deadlift weight at heaviest set of 5’s weight from last week.
B) For time:
– 30/24 cal row
– 30 toes to bar
– 30 box jumps w/ step down (24/20”)
– 30/24 cal row
– 30 RKB swings (53/35)
– 30 HR push-ups
– 30/24 cal row