WOD

Fitness

A) E2MOM x 8 sets (4 each)

Station 1: 10 goblet squats @ 3011 tempo + 12 plank rows

Station 2: 10 supine medball curls + 30 seconds of flutter kicks

 

B) 7 min AMRAP:

– 1 DB hang clean + push press

– 1 hanging knee raise

*Increase by 1 rep each round.

 

Performance

A) E2MOM x 8 sets:

– 1 pause clean (@ knee) + 1 clean + 1 jerk

 

B) CrossFit Open Workout 13.4

7 min AMRAP:

– 3 clean & jerk (135/95)

– 3 toes to bar

*Increase by 3 reps each round

 

Fitness & Performance

C) 3 sets for quality

– 12-15 overhead BB/DB tricep extensions

– 12-15 ring bicep curls

 

Fitness

A) E4M x 4 sets – Spoto bench press

– 10 DB bench press @ 65%

– 10 ring rows

– 15-20 bench elevated sandbag hip thrusts

 

B) E3MOM x 4-7 sets:

– 200m run

– 10 alternating DB snatches

– 10/7 push-ups

 

Performance

A) E4M x 4 sets

– 10 spoto bench press @ 65%

– 5-10 strict ring pull-ups

– 15-20 bench elevated sandbag hip thrusts

 

B) E3MOM x 4-7 sets:

– 200m run

– 10 alternating DB snatches (50/35)

– 10/7 HR push ups

*RX+ perform 3 strict handstand push-ups + 3 kipping handstand push-ups

 

Fitness

A) E4M x 3 sets:

– 16 alternating DB/KB weighted step-ups

– 10 DB curl and presses

– 10 bent over reverse laterals

 

B) 15 min AMRAP:

– 15 cal row

– 12 abmat sit-ups

– 9 abmat sit-ups

 

Performance

A) E4M x 3 sets – back squats
Set 1: 10 back squats @ 72%

Sets 2&3: 10 back squats @ 66%

 

B) CrossFit Games Workout 19.1

15 min AMRAP:

– 19 wallballs

– 19 cal row

Fitness

A) E2MOM x 8 sets (4 each)

Station 1: 12 BB hip thrusts + 12 upright DB or KB rows

Station 2: 20 sec side plank / side 

 

Performance

A) E2MOM x 8 sets:

– 1 power snatch + overhead squat + hang snatch

*Catch the hang snatch in full squat if able.

 

Fitness & Performance

B) 3 sets for quality:

– 8-12/side rear foot elevated split squats

– 8-12 seated BB press

– 2 laps suitcase carry (1 lap/arm)

– 8-12 reverse flys on rings (sub bent over w/ DBs)

 

Fitness

A) E3M x 4 sets:

– 8 deadlifts (heavier than last week)

– 8 L-seated DB press

– 8 alternating DB plank row

 

B) E3MOM x 4-7 sets:

– 250/200m  or 200/150mrow

– 12 alternating double KB front rack walking lunges (tough)

– 9 double KB deadlifts

– 6 strict pull-ups

 

Performance

A) E3M x 4 sets – deadlift

Set 1: 8 @ 76%

Sets 2-4: 8 @ 70%

 

B) E3MOM x 4-7 sets:

– 250/200m row

– 12 alternating double KB front rack walking lunges (tough)

– 9 double KB deadlifts

– 6 chest to bar pull-ups

 

*Goal is to keep pacing the same set to set

 

Fitness

E8MOM x 4-5 sets:

– 400m run 

– 10 double KB front squats

– 15 sit-ups

– 20 single arm DB push press (10/arm)

– 50 single unders (sub 40 lateral line hops)

 

Performance

E8MOM x 4-5 sets:

– 400m run

– 10 front squats @ 30%

– 15 toes to bar

– 20 single arm DB push press (10/arm)

– 40 double unders

 

*Try and keep pacing the exact same while also switching the order of movements every set.

 

Fitness

A) E2MOM x 8 sets (4 each)

Station 1: 4/side landmine goblet squat to single arm thruster + 8 ring rows

Station 2: 8 DB/KB Romanian deadlifts + 8 lemon squeezes

 

B) For time:

– 40/30 cal row

– 30 wall balls

– 15 double DB hang power cleans

– 30/22 cal row

– 25 wall balls

– 12 double DB hang power cleans

– 20/15 cal row

– 20 wall balls

– 9 double DB hang power cleans

 

Performance – clean and jerk complex

A) E2MOM x 8 sets:

– 1 power clean + 1 hang squat clean + 1 jerk

 

B) For time:

– 50 cal row

– 40 wall balls (20/14)

– 15 power cleans (115/75)

– 40 cal row

– 30 wall balls

– 12 power cleans (155/105)

– 30 cal row

– 20 wall balls

– 9 power cleans (185/125)

 

Scaled weights: 95/65, 115/75, 135/85