A) E3.5MOM x 5 sets – bench press
Set 1: 10 @ 75%
Sets 2-5: 10 @ 70%
*After every set perform
B) For time:
– 800m run
+
– 3 rounds:
- 9 deadlifts (225/155)
- 15 toes to bar
- 21 HR push-ups
+
– 800m run
*RX+ use 275/185
WOD
A) E2MOM x 9 sets:
– Sets 1-3: 3 position clean (high hang, hang, 2” below knee)
– Sets 4-6: 2 position clean (hang, 2” below knee)
– Sets 7-9: 1 clean (floor)
*Build up to a tough but crisp weight.
B) E3MOM x 4-7 sets
– 12/9 cal row
– 8 TnG power cleans
– 6 burpee pull-ups
*Use a weight on cleans to stay UB with good form.
A) EMOM x 5 sets:
– 2 split jerks (moderate load)
*1 second pause in receiving position
+
E2MOM x 5 sets:
– 1 split jerk (moderate to heavy load)
B) 5 rounds for time:
– 30 double unders
– 20 RKB swings (53/35)
– 10 shoulder to overhead (115/75)
A) EMOM x 10 sets
– 1 front squat @ last week’s heaviest set + 2-5%
*RPE of 8-9
B) 4 sets, 3 minute running clock:
– 400m run
– max reps squat clean to thruster (95/65)
R3M
*RX+ use 115/75
A) OPEN WORKOUT 19.1
Complete as many rounds as possible in 15 minutes of:
– 19 wall-ball shots (20/14)
– 19 cal row
B) 3 sets for quality:
– 12-15 BB curls
– 12-15 band push-downs
– 12-15 supine DB hamstring curls
– 12-15 DB reverse laterals
A) E3MOM x 5 sets – bench press
Set 1: 8 @ 77.5%
Sets 2-5: 8 @ 72.5%
*After every set perform 8/side bent over DB rows.
B) E4MOM x 4-6 sets
– 200m run
– 6 deadlifts (225/155)
– 9 box jumps + step down (24/20”)
– 12 push ups
*RX+ use 275/205
A) E2MOM x 9 sets:
– Sets 1-3: 3 high hang clean
– Sets 4-6: 2 hang clean
– Sets 7-9: 1 clean
*Build up to a tough but crisp weight.
B) CrossFit Games Open Event 14.4
AMRAP in 14 minutes
– 60 calorie Row
– 50 Toes-to-Bars
– 40 Wall Ball Shots (20/14 to 10/9 ft)
– 30 Cleans (135/95)
– 20 Muscle-Ups
A) Every 2 minutes x 8 sets:
– 2 front squats @ last week’s heaviest set + 2-5%
*RPE on squats should be an 8
B) AMRAP in 7 minutes:
– 2 thrusters (95/65)
– 2 strict pull-ups
– 4 thrusters
– 4 strict pull-ups
… add 2 reps each round.
*RX+ use 115/75.
C) 3 sets for quality:
– 8 bent over IYTs (thumb up, slow and controlled)
– 16 elevated psoas march