With the 2019 CrossFit Games Open only a month away it’s time to get that muscle-up! We are throwing a 2 hour muscle up clinic on Sunday 2/10 from 10am-12pm. You’ll learn muscle-up progressions and come away with homework to help further your skill. Oh and it’s only $10. Sign up HERE.
Monday 1/21
A) E3MOM x 4 sets
Back Squat x 8 @ 75%
*Complete at last week’s weight.
B) Every 3 minutes x 4-7 sets
– 200m run
– 8 double KB thrusters
– 32 double unders
*Pick a weight on KB thrusters that is tough but unbroken.
Tuesday 1/22
A) E2MOM x 8 sets:
– power snatch + hang snatch + overhead squat
*Build up to a tough but crisp weight.
B) 3 rounds for time:
– 32/24 cal row
– 24 alternating DB snatch (50/35)
– 16 pull-ups
C) 3 sets for quality:
– 12-15 bent over DB rear laterals
– 12-15 supine DB hamstring curls
Wednesday 1/23
A) 2 total sets of…
4 min AMRAP:
– 5 sandbag squats
– 5 HR push-ups
– 5 toes to bar
R2M
4 min AMRAP:
– 5 KB swings (53/35)
– 5 box jumps – step down
– 5 overhead plate hold sit-ups
R2M
4 min AMRAP
– 5 DB hang power cleans (35/25)
– 5 DB push press
– 5 burpees over DBs
R2M
B) 3 sets for quality:
– 30 sec flutter kicks
– 20 sec/side side plank
– 10/side banded clam shells
Thursday 1/24
A) Every 3 minutes x 5 sets:
– 6 overhead presses
– 6 Romanian deadlifts @ 70-75%
– 12 DB upright rows
B) 4 rounds for time:
– 500/400m row
– 400m run
– 8 DB devil presses
Friday 1/25
A) Every 4 minutes x 4 sets:
– 6 front squats @ last week’s heaviest set +5%
– 10-12 DB bench press @ 30X1 tempo
*RPE on squats should be 8-9
B) 3 sets for quality
– 12-15 BB hip extensions
– 12-15 DB skullcrushers
– 12-15 slide hamstring curls
– 12-15 wall support DB bicep curls
Saturday 1/26
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 12/27
8am Endurance
10-12pm Open Gym