A) E2MOM x 6 min (3 sets)
– 1 power clean + 1 hang squat clean + 1 squat clean + 1 split jerk @ 55-75%
+
E2MOM x 6 min (3 sets)
– 1 power clean + 1 squat clean + 1 split jerk @ 75-85%
+
E2MOM x 6 min (3 sets)
– 1 squat clean + 1 split jerk @ 85+%
B) 3 rounds not for time:
– 30-60 sec earthquake bar
– 1 lap farmer carry AF&HAP (heavier than last week
– AMRAP perfect push-ups @1111 (have to accumulate at least 10)
– 12 DB curls/arm AHAP
Every 8 min x 4-5 sets @ 80-90%
– 500/400m row
– 20 KB snatch (5L, 5R, 5L, 5R) @ 53/35
– 20 wallballs (20/14)
– 40 DUs (120 singles)
*Change the order every round.
A) EMOM x 15 min
1: 3-4 Close grip bench press @ 2111
2: 5-10 Supinated strict pull-ups
3: 8-10 DB Romanian deadlifts @2111
B) 5 sets:
Against a 2-minute running clock, complete…
– Run 200m @ 95%
– Strict HSPU / Kipping HSPU / banded HSPU / L-seated DB press
R2M between sets.
A) E2MOM x 12 min (6 sets)
2 Power Clean + 1 Push Jerk
– Start at 65% of 1RM C&J and end at 85+%
B) 4-5 sets at tough pace:
– 6 TnG power cleans (build per set to something heavy but UB)
– 6-10 T2B (UB)
– 30 sec row AFAP
R3M
A) Pause front squats 5 sets x 3-4 reps @ 4111; R2-3M
*Use heavier weight than last week for all sets.
B) CrossFit Open WODs 11.6 & 12.5
AMRAP in 7 minutes following the rep scheme below:
– 3 Thrusters (100/65 lbs)
– 3 Chest-to-Bar Pull-Ups
– 6 Thrusters
– 6 Chest-to-Bar Pull-Ups
– 9 Thrusters
– 9 Chest-to-Bar Pull-Ups
etc… continuing to increase by 3 reps every set
rest until 12 min then…
For time:
– Run 400m
– 30 burpee over the barbell
– Run 400m
A) E2MOM x 6 min (3 sets)
– 1 power snatch + 1 hang squat snatch + 1 overhead squat @ 55-75%
+
E2MOM x 6 min (3 sets)
– 1 power snatch + 1 hang squat snatch @ 75-85%
+
E2MOM x 8 min (4 sets)
– 1 squat snatch @ 85+%
B) 3 rounds not for time:
– 8 TGUPs 4/side AHAP
– 1 lap farmer carry AF&HAP
– 5-6 strict T2B @ 3111
– 10 DB curls
A) E3MOM x 15 min
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 3-5 reps @ 85%
After every set complete 2-3 weighted pull-ups
B) EMOM x 15-18 min
1: 10-15 KB swings 70/53
2: 5-10 burpees 6”ish target
3: 10 BB front rack reverse lunges (115/75, 95/65)
A) EMOM x 15 min
1: 5-6 Unsupported seated strict BB press @ 2111
2: 6-8 Romanian deadlifts @ 20X1
3: 8-10 Supinated ring rows @2111
*Get as horizontal as possible on the ring rows while still going through full range of motion.
B) 5 sets:
Against a 2-minute running clock, complete…
– 250/200m row
– Ring dips x max reps
R2M between sets.