A) E4MOM x 5 sets:
– 4-6 bench press @ 20X1
– 6-8 wide grip pull-ups @ 20X1
– 8-10 DB Romanian deadlifts @ 20X1
*BP should be heavier than last week.
*Use bands on pull-ups to get at least 6 UB reps if needed.
B) 3 sets for quality:
– bent over BB Row x 15 reps
R30S
– DB skull crusher x 15 reps
R30S
– DB hammer curl x 15 reps
Rest 2-3 minutes
C) E3MOM x 3 sets:
– box push down and back AFAP
At 80-90% pace…
30 min AMRAP:
– 1000m row
– 20 toes to bar
– 30 box jump overs (24/20”)
– 800m run
– 20 alternating DB snatches (50/35)
– 30 burpees
*This is what we have been building up to. Find a pace that you can stay constant with. Break up movements as needed.
A) Every 4 minutes for quality x 16 min (4 sets):
– 12-16 alternating single arm DB presses (6-8/side)
– 12-16 alternating single arm DB bent over rows (6-8/side)
– 20 KB Russian twist
B) E2MOM x 12-16 min (6-8 sets):
90 sec to…
– Row 20/15 (scale to 15/12 if you are a bit slower on the row)
– max effort ring dips in remaining time
*scale to 15/12 if you are a bit slower on the row
A) E2MOM x 9 sets:
Sets 1-3: 3 power clean + 3 push jerk @ 55-60%
Sets 4-6: 2 power clean + 2 push jerk @ 65-70%
Sets 7-9: 1 power clean + 1 push jerk @ 75-80%
B) EMOM x 12-21 minutes (4-7 sets):
1 – 3-5 strict pull-ups + 3-5 kipping CTB pull-ups
2 – 8-10 burpee box jump overs (24/20”)
3 – 50 double unders
*Add weight to strict pull-ups if able w/ DB between legs. Scale to 5 banded pull-ups + 8-10 ring rows if necessary.
A) E2MOM x 16 minutes (8 sets):
– 3 front squats
*Start at heaviest 3 reps from last week and build if able.
B) For max reps:
– 2 minutes max RKB swing (70/53)
R2M
– 2 minutes max cal row
R2M
– 2 minutes max wallball (20/14)
R2M
– 2 minutes max cal row
R2M
– 2 minutes max RKB swing
8am Masters CrossFit
Every 3 minutes x 3 sets total
Station 1: 500m row
Station 2: 20 RKB swings (heavy) + 15 wallballs + 10 perfect push-ups
Station 3: 400m run
Station 4: 20 sit-ups + 15 ring rows + 10 burpees
Station 5: rest
9am CrossFit
Every 3 minutes x 3 sets total
Station 1: 500/400m row + 5-10 HSPU
Station 2: 20 RKB swings (heavy) + 20 wallballs (20/14) + 10 perfect push-ups
Station 3: 400m run w/ sandbag
Station 4: 50 double unders + 10 pull-ups + 10 burpees
Station 5: rest
10am Barbell/Open Gym
A) Snatch mobility and BB warm-up complex
B) 6 sets:
– 1 power snatch + 1 snatch balance + 1 overhead squat
Rest as needed, build to a heavy set
C) 8 sets:
– snatch
Sets 1-2: 2 @ 60-65%
Sets 3-4: 2 @ 70-75%
Sets 5-6: 1 @ 80-85%
Sets 7-8: 1 @ 90-95%
A) E4MOM x 16 minutes (4 sets):
– 6-8 bench press @ 20X1
– 6-8 wide grip pull-ups @ 20X1
– 6-8 wide stance good mornings @ 20X1 (taken off ground)
*BP should start at heaviest set of 8 from last week.
*Use bands on pull-ups to get at least 6 UB reps if needed.
B) 3 rounds for quality:
– 1 lap / arm farmers handle waiters walk
– 25 banded tricep pull-downs @ 1010
– 12 alternating front rack double KB box step up (heavy)
– 6-8 strict toes to bar w/ pause at bottom
All at 80-90% pace…
AMRAP in 10 min:
– 15 RKB swings (53/35)
– 15 DB anchored sit-ups
– 20 box step-ups
– 50 double unders
*R3M
AMRAP in 10 min:
– 800m run
– 500m row
– 20 burpee box jump overs (24/20”)
– in remaining time: 3 supinated strict pull-ups + 3 strict handstand push-ups
*R3M
AMRAP in 10 min:
– 20/15 cal row
– 10 alternating DB snatches (50/35)
– 15 wallballs (20/14 to 10/9’)
– 10 perfect push-ups
*R3M