Monday 5/6
A) E3MOM x 6 sets – back squat
Set 1: 5 @ RPE 10
Sets 2-6: 5 back squats @ 90% of set 1
B) 5 rounds for time:
– 5 power cleans (185/125)
– 10 burpees over the barbell
Tuesday 5/7
A) E2MOM x 8 sets
– 1 push press + 2 split jerk
B) EMOM x 4-7 sets
1: 12/9 cal row
2: 10 shoulder to overhead (115/75)
3: 12 alternating farmers hold walking lunges (tough)
*RX+ row 15/12 and use 135/95.
Wednesday 5/8
A) Every 8 minutes x 4-5 sets:
– 400m run
– 21 KB swings (53/35)
– 15 wallballs (20/14)
– 9 DB burpees (35/25ish)
B) 3 sets for quality:
– 5/side back elevated glute bridges w/ 5 sec pause
– 10 BB ab wheel roll-outs
Thursday 5/9
A) E2.5M x 5 sets – deadlift
– 4 deadlifts @ 75-80%
B) E6M x 4 sets
– 500/400m row
– 20 alternating DB snatch (50/35ish)
– 20/15 perfect push-ups
Friday 5/10
A) E2MOM x 8 sets:
– 1 power clean + 1 hang squat clean
*Build to a tough set.
B) 3 sets:
– 8/side double KB front rack rear foot elevated split squats
– 16 alternating DB strict presses
– 8/side bent over DB row
C) 3 sets:
– 10-12 BB/DB skullcrushers
– 10-12 seated DB curls
– 10-12 DB lateral raises
Saturday 5/11
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 5/12
8am Endurance
10-12pm Open Gym