Join us for week three of the CrossFit Open and Friday Night Lights going down again this Friday at 5:30pm!
Monday 3/4
A) EMOM x 5 sets – front squat
– 2 @ 55-75%
+
E2MOM x 4-5 sets
– 1 @ 80-95+%
*Build to a heavy single rep.
B) 12 min AMRAP:
– 40 double unders
– 20 alternating DB snatch (50/35)
– 10 thrusters 96/65
Tuesday 3/5
A) E2MOM x 10 sets
Sets 1-3: 3 clean & jerks (light)
Sets 4-6: 2 clean & jerks (moderate)
Sets 7-10: 1 clean & jerk (moderately heavy)
B) For time:
– 15 power cleans (135/95)
– 30 ring dips
– 10 power cleans
– 20 ring dips
– 5 power cleans
– 10 ring dips
*RX+ use 155/105.
Wednesday 3/6
A) E3.5MOM x 5 sets – deadlift
Set 1: 10 @ 75%
Sets 2-5: 10 @ 70%
*After every set perform 12 alternating KB high kneeling presses (6/side).
B) Every 5 minutes x 4-5 sets:
– 400m run
– 7 toes to bar
– 14 RKB swings (70/44)
– 28 double unders
Thursday 3/7
A) E3.5MOM x 5 sets – bench press
Set 1: 6 @ 80%
Sets 2-5: 6 @ 76%
*After every set perform 6 weighted pull-ups or 3 negative pull-ups.
B) EMOM x 4-5 sets
Minute 1 – 200/150m row
Minute 2 – 20 goblet squats (70/44)
Minute 3 – 20/15 push-ups
Minute 4 – 10-15 box jump overs (24″/20″)
Minute 5 – 30 second front leaning rest (rings of floor)
Friday 3/8
OPEN WORKOUT 19.3
Saturday 3/9
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym / Strength Program
Sunday 3/10
8am Endurance
10-12pm Open Gym