Team Defend East Dallas at the 2017 Killswitch Competition in Hutto, TX over the weekend.
Monday 9/18
A) E2.5M x 6 sets – back squat
Set 1 – 5 reps @ 65-70%
Set 2 – 3 reps @ 75-80%
Set 3 – 1 rep @ 85-90%
Sets 4-6 – 1 rep @ 90-95%
*Build slightly heavier than last week.
B) EMOM x 4-6 sets:
1: 12/9 cal row
2: 20 double unders + 4-8 toes to bar
3: 6 DB burpee box step-ups (35/25/hand)
*RX+ row 15/12 cal and do 30 DUs with 8 T2B.
Tuesday 9/19
A) E2M x 8 set:
– power clean + push jerk
*Build to a heavy single rep.
B) “Grace”
– 30 clean and jerks for time (135/95)
*Scale to a weight that lets you stay sharp and enables you to start with a bigger set such as 95/65 or 75/45.
C) 3 sets for quality:
– 12 hollow hold banded psoas march (band around feet)
– 12/side single leg banded glute bridge (band around knees)
Wednesday 9/20
A) E3MOM x 4 sets:
– 5 Romanian deadlifts @ 30X1
– 5-10 supinated strict pull-ups
– 10 lemon squeezes from hollow position
*Accumulate at least 8 sHSPU. Scale to banded, box, or L-seated DB press.
B) 20 min AMRAP at 80-90%:
– 10 DB snatch – alternating (50/35)
– 10 abmat sit-ups
– 10 prisoner lunges
– 5 CTB pull-ups
– 10 NPU burpees
– 30 double unders
*This is what we have been building to. Time to test your ability to pace!
Thursday 9/21
A) E3M x 4 sets:
– 5-7 bench press @ 20X1
– 8-10 bent over DB torso rows/side @ 20X1
*stay slightly heavier than last week on BP.
B) 5 rounds for time:
– 200m run
– 12/8 hand release push-ups
– 10 box jumps – step down (24/20”)
Friday 9/22
A) E2MOM x 5 sets:
– 3 front squat
*Start at heaviest triple from last week and build.
B) 3 sets for quality:
– 1 lap BB front rack carry @ 1RM FS
– 8/side single leg DB hip extension (from ground)
– 20-30 L-hang flutter kicks
– 12 x bent over reverse fly @ 2110 (no swing)
Saturday 9/23
8am Masters
9am CrossFit
10am Barbell/Free Intro
Sunday 9/24
8am Endurance
Open Gym TBD