Monday 10/9
A) E2MOM x 8 sets:
– power clean + hang squat clean + split jerk
*Build to a heavy but sharp single.
B) Three rounds for time of:
– 50 double unders
– 15 toes to bar
– 10 push press (135/95, 115/75, 95/65)
*Keep these as push presses, they are not shoulder to overhead.
C) 3 sets:
– 15/side single leg hip extensions
– 10 bent over DB row
Tuesday 10/10
A) E3MOM x 3 sets
– 10 back squats
*Pick a weight you think you can stay at for 3 sets.
B) EMOM x 4-6 sets:
1: 6 pull-ups + 4 burpee box jump overs (24/20”)
2: 6 DB thrusters (55/35) + 4 burpee box jump overs
3: 12/9 cal row
RX+ perform 1-3 muscle-ups instead of pull-ups. Pick a number and stay with it. Also up row to 15/12 calories.
Wednesday 10/11
A) 5 min @ 90%
– Row 500m
– 30 RKB swings (53/35)
– AMRAP double unders in remaining time
R3M
5 min @ 90%
– 800m run
– AMRAP burpees to 6” target
R3M
5 min AMRAP
– Row 500m
– 30 RKB swings (53/35)
– AMRAP double unders in remaining time
R3M
5 min AMRAP
– 800m run
– AMRAP burpees to 6” target
*Try and score the same your second time through.
B) 3 sets for quality:
– 20 hollow rocks
– 20 banded pull aparts
– 5 TGUP sit-ups each side
Thursday 10/12
A) E3M x 5 sets:
– 3-4 bench press @ 20X1
– 3-4 supinated weighted pull-ups
*stay slightly heavier than last week on BP.
B) E3M x 3 sets:
– 6 Romanian deadlifts @ 20X1 (50-60% DL 1RM)
– 10 DB tricep rollback extensions
– 10 DB hammer curls
*SDL are slightly heavier than last week.
C) For time:
– 50/35 push-ups
– 40/30 cal row
– 30 box jumps – SD (24/20”)
– 20 alternating DB snatch (75/45, 55/35, 35/25)
– 10 strict pull-ups
*Make sure form on push-ups stays consistent. Scale to a progression that lets you do at least 10 UB from the start.
*RX+ perform 10/7 bar muscle-ups.
Friday 10/13
A) EMOM x 5 sets:
– 1-2 front squat @ 65-85%
*building by 5% each set
+
E2MOM x 4-5 sets:
– 1 front squat @ 85-100+%
*Build to a heavy rep based on form and feel.
B) 3 sets for quality:
– 1-3 rope climbs or 3-5 rope climb progressions
– farmer’s carry x 1 lap (heavy, steady walk)
– 8-10 single arm DB standing press @ 2111
– 6-8/side BB front rack rear foot elevated split squat
*No jumps on RCs.
Saturday 10/14
8am Masters CF
9am CrossFit
10am Free Intro / Open Gym
Sunday 10/15
8am Endurance
10am-12pm Open Gym