A) E3MOM x 5 sets
– 6 deadlifts @ 80%
*After every set perform 3 seated box jumps (be explosive)
B) Every 3 minutes x 4-7 sets:
– 200m run
– 10 alternating DB snatches
– 6 box jump overs (24/20”)
*Goal is to try and increase pace each set.
Month: March 2019
Programming Overview: Mar. 18-24
Join us for the final Friday Night Lights with workout 19.5 this Friday night from 5:30-7PM. Afterwards we’lll be celebrating the end to the 2019 Open by heading across the street to White Rock Ale House for some food, drinks, and fun! Everyone’s invited!
Monday 3/18
A) E3MOM x 5 sets
– 6 back squats @ 80%
B) AMRAP in 15 minutes
“Strict Cindy”
– 5 strict pull-ups
– 10 chest to ground push-ups
– 15 air squats
C) 3 sets for quality:
– 30 sec accumulated L-sit
– 20 band pull-aparts
– 10/side banded clamshells
Tuesday 3/19
A) EMOM x 5 sets
– 2 clean + 1 jerk @ 55-65%
+
E2MOM x 5 sets
– 1 clean + 1 jerk @ 75, 80, 85, 90, 95%
B) Every 5 minutes x 5 sets for max volume load:
– 500m row
– 5 TnG power clean + push jerk
*Goal is to move the most amount of weight over 20 minutes while keeping reps TnG. You can increase or decrease load between rounds. Reps only count if they are TnG. Also, sets of C&Js only count if you increase speed on rower from previous round.
Wednesday 3/20
A) E3MOM x 5 sets
– 6 deadlifts @ 80%
*After every set perform 3 seated box jumps (be explosive)
B) Every 3 minutes x 4-7 sets:
– 200m run
– 10 alternating DB snatches
– 6 box jump overs (24/20”)
*Goal is to try and increase pace each set.
Thursday 3/21
A) E3.5MOM x 5 sets:
Set 1: 6 bench press @RPE 10
Sets 2-5: 6 bench press @ 7.5% less than set 1
*After every set perform 6 weighted pull-ups or 3 negative pull-ups.
B) For time w/ a cap of 12 minutes:
– 50 burpees over the bar
– 50 front-racked alternating reverse lunges (95/65)
– 50 push presses
– 50 toes to bar
Time Cap = 12 minutes
Friday 3/22
OPEN WORKOUT 19.5
Saturday 3/23
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 3/24
8am Endurance
10-12pm Open Gym
A) EMOM x 5 sets
– 2 clean + 1 jerk @ 55-65%
+
E2MOM x 5 sets
– 1 clean + 1 jerk @ 75, 80, 85, 90, 95%
B) Every 5 minutes x 5 sets for max volume load:
– 500m row
– 5 TnG power clean + push jerk
*Goal is to move the most amount of weight over 20 minutes while keeping reps TnG. You can increase or decrease load between rounds. Reps only count if they are TnG. Also, sets of C&Js only count if you increase speed on rower from previous round.
A) E3MOM x 5 sets
– 6 back squats @ 80%
B) AMRAP in 15 minutes
“Strict Cindy”
– 5 strict pull-ups
– 10 chest to ground push-ups
– 15 air squats
C) 3 sets for quality:
– 30 sec accumulated L-sit
– 20 band pull-aparts
– 10/side banded clamshells
OPEN WORKOUT 19.4
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
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 4-7 sets:
– 12/9 cal row
– 10 DB snatches (50/35)
– 8 pull-ups
RX+ use 15/12-12-9 rep scheme
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