A) E90S x 8 sets
– split jerk
Sets 1-3: 3 @ 65-75% w/ pause
Sets 4-5: 2 @ 80-90%
Sets 6-8: 1 @ 90+%
B) 2 rounds for time:
– 800m run
– 25 toes to bar
– 25 KB swings (53/35)
*RX+ use 70/44.
WOD
A) E4M x 4 sets:
– 6 deadlifts
– 16 alternating standing single arm overhead press
*Deadlifts should be around 75-80ish%. Focus on controlled TnG without bouncing the barbell.
B) 3 sets for quality:
– 60 sec of handstand walk practice
– 10 slide hamstring curls @ 20X1
– 1 lap double KB overhead carry
– 10-15 perfect v-ups @ 2121
A) Every 2 minutes x 6 sets:
– 3 TnG squat cleans
*Work on efficient barbell cycling starting at 60% and building.
B) 12 min AMRAP:
– 12/9 cal row
– 12 alternating DB snatches
– 12/9 cal row
– 12 pull-ups
A) Every 2 min x 4-5 sets
Station 1: 400/325m row
Station 2: 8 hang power snatches (95/65) + 10 box jump overs
Station 3: 12 alternating front rack reverse lunges + 8 burpees over the barbell
Station 4: rest
RX+ use 115/75.
B) 3 sets for quality:
– 3 TGUP / arm
– 8/side single leg DB/KB Romanian deadlifts
*If single leg isn’t attainable perform 10 regular RDLs.
A) E3M x 5 sets:
– 5 front squats
*Heavier than last week’s 6s.
B) Every 5 minutes x 3-4 sets:
– 500/400m row
– 20 wall balls
– 6-10 toes to bar
A) EMOM x 8 sets
– split jerk
Sets 1-3: 3 @ 60-70% w/ pause
Sets 4-6: 2 @ 75-85%
Sets 7&8: 1 @ 90%
B) 5 rounds for time:
– 200m run
– 8 shoulder to overhead (135/95, 115/75, 95/65 75/55)
– 30 double unders
*15 min cut-off
*RX+ use 155/105.
8am Masters
For time with a partner:
– 1000/800m row
– 80 RKB swings
– 80 goblet squats
– 1000/800m row
– 60 elevated push-ups
– 60 ring rows
– 1000/800m row
– 40 lemon squeezes
– 40 NPU burpees
9am CrossFit
For time with a partner:
– 2000/1500m row
– 80 KB swings
– 80 goblet squats
– 1500/1200m row
– 60 push-ups
– 60 pull-ups
– 1000/800m row
– 40 box jumps
– 40 burpees
A) E4M x 3 sets:
– 8 deadlifts
– 16 alternating standing single arm overhead press
*Deadlifts should be around 65-75%. Focus on controlled TnG without bouncing the barbell.
B) 3 sets for quality:
– 60 sec of max effort supinated pull-ups
– 8/side front foot elevated KB front rack reverse lunges (foot on 45# plate)
– KB contralateral carry down and back
– 30 sec accumulated L-sit