Monday 3/11
A) E3MOM x 5 sets – back squat
Set 1: 6 @ 80%
Sets 2-5: 6 @ 75%
B) Every 4 minutes x 4-6 sets:
– 400m run
– 12 double KB deadlifts (53/35)
– 10/7 HR push-ups
– 30-50 double unders
RX+ use 70/44s.
Tuesday 3/12
A) E2MOM x 10 sets
Sets 1-3: 3 position clean + 1 jerk (high, hang, floor)
Sets 4-6: 2 position clean + 1 jerk (hang, floor)
Sets 7-10: 1 clean + 1 jerk
*Build to a heavy but technically sound weight.
B) For time:
– 40 wallballs (20/14)
– 20 burpee + box jump over (24/20”)
– 30 wallballs
– 15 burpee + box jump over
– 20 wallballs
– 10 burpee + box jump over
*12 minute cap.
C) 3 sets for quality:
– 20 hollow rocks
– 20 sec/side side planks
– 20 reverse snow angels
Masters
A) E2MOM x 10 sets
Station 1: 6/side weighted step ups + 6/side alternating DB seated press
Station 2: 6 BB Romanian deadlifts + 6/side single arm ring rows w/ pause
B) 12 min AMRAP:
– 200/150m row
– 10 double KB front squats
– 10 elevated push-ups
C) 3 sets for quality:
– 20 hollow rocks
– 20 sec/side side planks
– 20 reverse snow angels
Wednesday 3/13
A) E3.5MOM x 5 sets – deadlift
Set 1: 6 @ 80%
Sets 2-5: 6 @ 75%
*After each set perform 8/side single arm DB presses.
B) E3MOM x 4-6 sets:
– 12/9 cal row
– 10 DB snatches (50/35)
– 8 pull-ups
RX+ use 15/12-12-9 rep scheme
Thursday 3/14
A) E3.5MOM x 5 sets:
– 6 bench press @ 80%
*After every set perform 6 weighted pull-ups or 3 negative pull-ups.
B) 4 rounds for time of:
– 50 double-unders
– 15 DB push presses (55/35s)
– 20 alternating reverse lunges with DBs
Masters
A) E3.5MOM x 5 sets:
– 8 bench press
– 8 seated band rows w/ pause
– 8/side glute bridges w/ pause
B) 4 rounds for time of:
– 200m run
– 10 DB push presses
– 20 walking lunges
– 30 single unders (15 jumping jacks)
Friday 3/15
OPEN WORKOUT 19.4
Saturday 3/16
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym / Strength Program
Sunday 3/17
8am Endurance
10-12pm Open Gym