A) E2MOM – back squat testing
Set 1: 3@50%
Set 2: 1@65%
Set 3: 1@77%
Set 4: 1@85%
Then, E3MOM
Set 5: 1@90%
Set 6: 1@95%
Set 7: 1@101+%
Set 8: 1@101+% (optional if you have another attempt in the tank)
B) EMOM x 4-7 sets
1: 12/9 cal row
2: 12 wallballs (20/14)
3: 6 burpees + 6 toes to bar
RX+: 15/12 cal row
A) E2MOM – Bench press
Set 1: 5@60%
Set 2: 5@70%
Set 3: 5@75%
Set 4-6: 4@80%
B) 4 sets for quality:
– heavy sled drag down and back
– 3 weighted chin-ups or negative chin-ups (supinated)
– 10-20 close grip-push-ups
C) 3 sets for quality:
– 10 BB curls
– 10 DB skullcrushers
A) E2MOM – Back squat
Set 1: 5@50%
Set 2: 4@60%
Set 3: 3@70%
Set 4: 1@80%
Set 5: 1@85%
Set 6: 1@90%
Set 7: 1@95% (optional)
B) Every 5 minutes x 4-5 sets:
– 400m run
– 8 TnG deadlifts (225/155, 185/125, 155/105, 135/95)
– 6 box jump – step down (24/20”)
*Scale run to 300m if needed.
*RX+ use 275/185.
A) E2MOM x 8 sets:
– 5-5-3-3-2-2-1-1 strict overhead press
– after odd sets: 10 seated band rows
– after even sets: 10 band pull-aparts
B) For time:
– 50/40 cal row
– 40 shoulder to overhead (95/65)
– 30 toes to bar
– 20 burpees over the bar
*RX+ use 115/75.
C) 3 sets for quality:
– 10 DB RDLs
– 20 hollow rocks
A) EMOM x 5 sets @ 60-80%
– 1 squat clean
+
E2MOM x 5 sets
– 1 squat clean @ 80+%
*Goal is to build to a heavy successful rep.
B) 10 rounds for time:
– 3 power cleans @ 75% 1RM clean
– 30 double unders
Want to burn a few extra calories this holiday season while helping out a great cause? Then sign up for the 100KM Challenge under team “East Dallas CrossFit”. Your $25 registration fee goes towards the Carry The Load foundation. Basically, you have from Thanksgiving until Christmas to row, bike, swim, and/or run (or a combo of the four) 100,000 meters (about 3,226 meters / day). If nothing else, it is a challenge to yourself. We will have a leader board set up at the gym to help keep track of all your meters, too!
Sign up for the 100KM Challenge by clicking this link!
Monday 11/12
A) E2MOM – Back squat
Set 1: 5@45%
Set 2: 4@50%
Set 3: 3@60%
Set 4: 2@70%
Set 5: 2@70%
Set 6: 3@65%
Set 7: 4@60%
Set 8: 5@55%
*Should be completed with each set moving as fast as possible.
B) Every 3 minutes x 4-7 sets:
– 200m run
– 10 double KB front squats (35/25)
– 8 pull-ups
*RX+ use 53/35s with 6 CTB pull-ups or 3 bar MUs.
Tuesday 11/13
A) EMOM x 5 sets @ 60-80%
– 1 squat clean
+
E2MOM x 5 sets
– 1 squat clean @ 80+%
*Goal is to build to a heavy successful rep.
B) 10 rounds for time:
– 3 power cleans @ 75% 1RM clean
– 30 double unders
Wednesday 11/14
A) E2MOM x 8 sets:
– 5-5-3-3-2-2-1-1 strict overhead press
– after odd sets: 10 seated band rows
– after even sets: 10 band pull-aparts
B) For time:
– 50 cal row
– 40 shoulder to overhead (95/65)
– 30 toes to bar
– 20 burpees over the bar
*RX+ use 115/75.
C) 3 sets for quality:
– 10 DB RDLs
– 20 hollow rocks
Thursday 11/15
A) E2MOM – Back squat
Set 1: 5@50%
Set 2: 4@60%
Set 3: 3@70%
Set 4: 1@80%
Set 5: 1@85%
Set 6: 1@90%
Set 7: 1@95%
B) Every 4 minutes x 4-6 sets:
– 400m run
– 8 TnG deadlifts 225/155, 185/125, 155/105, 135/95
– 6 box jump overs (24/20”)
*Scale run to 300m if needed.
*RX+ use 275/185.
Friday 11/16
A) E2MOM – Bench press
Set 1: 5@60%
Set 2: 5@70%
Set 3: 5@75%
Set4-6: 4@80%
B) 4 sets for quality:
– heavy sled drag down and back
– 3 weighted chin-ups or negative chin-ups (supinated)
– 10-20 close grip-push-ups
C) 3 sets for quality:
– 10 BB curls
– 10 DB skullcrushers
Saturday 11/17
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 11/18
8am Endurance
10-12pm Open Gym
A) E2MOM – Back squat
Set 1: 5@45%
Set 2: 4@50%
Set 3: 3@60%
Set 4: 2@70%
Set 5: 2@70%
Set 6: 3@65%
Set 7: 4@60%
Set 8: 5@55%
*Should be completed with each set moving as fast as possible.
B) Every 3 minutes x 4-7 sets:
– 200m run
– 10 double KB front squats (35/25)
– 8 pull-ups
*RX+ use 53/35s with 6 CTB pull-ups or 3 bar MUs.