Programming Overview: April 15-21

EDCF-may-2016-63

Monday 4/15

A) E3MOM x 6 sets – deadlift

Set 1: 4 @ 80-84%

Sets 2-6: 4 @ 93% of set 1

*After every set alternate (3 each)

– 8/side single arm DB bench @ 2111 tempo

– 8/side single arm DB row @ 2111 tempo

 

B) 5 rounds for time:

– 200m run

– 10 front rack reverse lunges (115/75. 95/65, 75/55, 65/45)

– 6 strict handstand push-ups

 

*Scale sHSPU’s with abmat + 35lb set-up or L-seated DB presses.

 

Tuesday 4/16

A) Every 2 minutes x 5 sets:

– Power snatch clusters 1.1.1

*Rest 10 seconds between singles.

*Build to a tough but technically sound set.

 

B) 10 min AMRAP:

– 30 double unders

– 1 power clean + push jerk

– 5 burpees over the barbell

*Add 1 rep to power clean + push jerk every round.

 

C) 3 sets for quality:

– 12-15 banded glute bridges

– 30 crunches

– 20-30 sec/side side plank

 

 

Wednesday 4/17

A) E3MOM x 6 sets – bench press

Set 1: 5 @ RPE 8

Sets 2-5: 5 @ 93% of set 1

*After every set perform 7 supinated ring rows w/ a pause.

 

B) Every 5 minutes x 4-5 sets

– 400m run (building in speed)

– max effort strict pull-ups

– max effort push-ups

 

*Should be able to get at least 10 reps of each on first round.

*Run times should get faster each round.

 

Thursday 4/18

A) E3MOM x 6 sets – back squat

Set 1: 5 @ RPE 8

Sets 2-5: 5 @ 93% of set 1

 

B) E3MOM x 4-6 sets

– 250/200m row

– 10 deadlifts (225/155, 185/125, 155/105, 135/95)

– 8 toes to bar

 

Friday 4/19

A) E75S x 8 sets:

– 2 push press

*Start at weight for last week’s toughest set of 43

 

B) 3 sets for quality:

– 8/side rear foot elevated split squats

– 12-15 skullcrushers

– 8/side half kneeling pallof presses

 

C) 3-5 sets for quality:

– banded sprint starts

– 21 gun salute (3 times only)

 

Saturday 4/20

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 4/21

8am Endurance

10-12pm Open Gym