Monday 9/10
A) Every 3 minutes x 5 sets:
– 5 back squats @ 32X1 tempo
*Start at 60% and build to a heavy set without breaking tempo.
B) 5 rounds for time:
– 200m run
– 16 wallballs (20/14)
– 8 pull-ups
*20 min cut-off.
Sweat
2 sets…
3 min AMRAP
– 150m row
– 10 DB push press
– 10 lunges
R90S
3 min AMRAP
– hill run
– 10 sit-ups
– 10 ring rows
R90S
Tuesday 9/11
A) E2.5M x 5 sets:
– TnG power clean cluster 1.1.1
R10S between cluster. All sets at or above heaviest weight you achieved last week with 2s.
B) 10 minute AMRAP:
– 3 power clean and jerk (135/95, 115/75, 95/65, 75/55)
– 3 burpee box jump overs
– 6 power clean and jerk
– 6 burpees box jump overs
– 9, 12, 15 (reps keep ascending by 3)
C) 3 sets for quality:
– 16 elevated psoas marches
– 12 hollow rocks
– 8 bent over IYTs (light weight w/ pause)
Masters
A) E2.5M x 5 sets:
– 6 deadlifts
– 8 seated DB overhead press
– 8/side bent over KB row
*Deadlifts should be tougher than last week.
B) 10 minute AMRAP:
– 2 DB hang power clean and press
– 2 box step ups
– 4 DB hang power clean and press
– 4 box step ups
6, 8, 10 (reps keep ascending by 2)
Wednesday 9/12
A) 2 sets total @ 90% pace…
2 minutes:
– 250/200m row
– Max alternating DB snatch in remaining time
R1M
2 minutes:
– 200m run
– Max double unders in remaining time
R1M
2 minutes:
– 250/200m row
– Max toes to bar in remaining time
R1M
2 minutes:
– 200m run
– Max box jump overs in remaining time (24/20”)
R1M
2 minutes:
– 500/400m row
– Max sandbag front squats in remaining time
R6M, then repeat for same reps
B) 2-3 sets for time:
– 16 alternating DB death march
– 16 reverse snow angels
Sweat
1 min row for calories
1 min box step ups (add weight if needed)
1 min medball sit-up + Russian twist (R+L)
1 min 5 elevated push-ups + 5 ring rows
1 min rest
X 3 sets total
Thursday 9/13
A) E2M x 8 sets:
– 3 position snatch (high hang, hang, 2’ below knee)
*Start with a weight that moves easily and build to something tough but snappy.
*Receive in the power position if overhead squat is lacking mobility.
B) EMOM x 4-7 sets
1: 12/9 cal row
2: 8 hang power snatches
3: 10 front rack reverse lunges*
RX: 95/65
Scaled: 75/55, 65/45, 55/35
*Use KB/DB in goblet hold if reverse lunges are beyond capacity.
Friday 9/14
A) Every 3 minutes x 4 sets:
– 8 strict overhead press @ 2011
– 8 BB RDLs @ 2011
– 10-16 V-ups
B) 3 sets for quality:
– 1 lap farmers carry (heavy, regular speed)
– 1 length hand over hand horizontal sled pull
– 20 handed psoas marches + 10 banded glute bridges w/ pause
– 8/side half kneeling diagonal woodchoppers
Saturday 9/15
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym / Handstand Course
Sunday 9/16
8am Endurance
10-12pm Open Gym