LAST WEEK OF THE OPEN! Please join us this Friday evening at 6:30pm for Round 5 of Friday Night Lights. We will also be heading out afterwards for dinner and drinks at a place TBD.
THE GYM IS MAGICALLY BIGGER! Well not really magically. It took some work and there is a lot of work ahead to finish it out so bare with us and our dust as we continue to make EDCF more awesome.
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Monday 3/21
A) Clean and Jerk technique work while warming up to 60%.
B) E2MOM x 12 min (6 sets)
– 1 squat clean + 1 front squat + 1 split jerk
*Start at moderate load (60%) and build to a heavy but sharp set.
C) EMOM x 12-15 min:
– 3 Thrusters (135/95, 115/75, 95/65, 75/55)
– 5 Box jumps – SD (24/20”, 20/16”)
*If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.
Tuesday 3/22
A) EMOM x 15 min
1: 3-4 Close grip bench press @ 20X1 (heavier than 3/16)
2: 10-12 horizontal ring rows @ 20X1
3: 6-8 Tough good mornings (from ground) @20X1
B) Every 5 min x 20 minute (4 sets)…
3 min AMRAP:
– 500/400 m row
– Max burpee pull-ups in remaining time
R2M
*Arms must be locked out at bottom before pull-up.
Wednesday 3/23
A) E2MOM x 15 min
– 3 overhead squats
*increasing in load to something heavy
B) 9 min AMRAP:
– 3 hang power snatch 115/75, 95/65,
– 6 overhead squats
– 9 burpees over the barbell
– 12 T2B
C) 3 sets not for time:
– 30 sec/side side plank
– 1 min regular bows and toes plank
– 20 hollow rocks
Rest as needed between rounds
Thursday 3/24
Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:
– Run 800m
– Row 400/325m
– 10 DB hang power cleans (35-55, 20-30)
– 15 sit-ups
– 30 double unders
*Use this as extra aerobic capacity (“cardio”) work and/or a “flush” to prime your body for tomorrow’s 16.5 workout.
Friday 3/25
A) Open workout 16.5 prep
B) Open workout 16.5 (last one!)
***Please join us while we cheer on our athletes for their last open workout of the season. We will all be heading out for a bite to eat and some drinks to celebrate afterwards!!!
Saturday 3/26
8am Masters CF
9am CrossFit
10am 16.5 make-up