Monday 6/3

A) E3MOM x 5 sets:

– 5 vertical press @ RPE 7-8

– 6-8 horizontal ring rows w/ pause

 

B) Five rounds for time of:

– 40 double unders

– 20/15 push-ups

– 10/7 strict pull-ups

*Keep movements crisp. Break up when needed.

 

C) 3 sets:

– 20 BB curls

– 20 tricep band push-downs

 

Tuesday 6/4

A) Every 8 minutes x 4-5 sets:

– 400m run

– 16 push press (95/65)

– 16 alternating DB snatches (50/35ish)

– 16 box jump overs (24/20”)

– 16 wallballs (20/14)

*switch order every set but keep times the same

 

B) 3 sets:

– 12-15 DB lat pull-overs

– 12-15/side glute wall slides

 

Wednesday 6/6

A) E2M x 6 sets

– 2 deadlifts @ 86-90%

 

B) For time:

– 30/24 cal row

– 30 deadlifts (225/155, 185/125, 155/105, 135/95)

– 30/24 cal row

– 30 toes to bar

– 30/24 cal row

*Deadlifts should be at a weight where there are only 2-3 breaks max with perfect form.

 

C) 3 sets:

– 16 elevated banded psoas marches

– 16 face pulls

 

Thursday 6/7

A) EMOM x 5 sets:

– clean & jerk @ 55-75%

*Pause 1 count in jerk receiving position

+

E2MOM x 5 sets:

– clean and jerk @ 80-90+%

 

B) Every 90 sec x 4-6 sets

1: 300m run

2: 5 hang power snatches (95/65) + 7 box jumps (24/20”) + 9 burpees over the bar

 

*Scale run to 200m if needed.

*RX+ use 115/75.

 

Friday 6/8

A) E3MOM x 6 sets – bench press

Set 1: 3 @ RPE 10

Sets 2-6: 3 @ 86%

Alternate after each set (3 each) –

Station 1: 3 weighted/negative pull-ups

Station 2: 10 L-seated band rows w/ pause

 

B) 3 sets for quality:

– BB Zercher carry down and back (heavy)

– 16 DB walking lunges + 16 DB death march

– 8/side TGUP sit-ups

 

C) 3 sets:

– 12-15/side seated DB thinker curls

– max close grip push-ups (-2)

 

Saturday 6/9

8am Masters

9am CrossFit

10am Intro To CrossFit / Barbell / Open Gym

 

Sunday 6/10

8am Endurance

10am-12pm Open Gym

Monday 5/27

Murph

For time:

– 1 mile run

– 100 pull-ups

– 200 push-ups

– 300 air squats

– 1 mile run

 

*Partition the pull-ups, push-ups, and air squats however you want. If you have a weight 20/14lb weight vest, wear it.

*Full Murph starts at 8:30am, the half starts at 8:00am. All other classes are cancelled.

 

Tuesday 5/28

A) E2M x 6 sets

– 2 deadlifts @ 84-88%

 

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 5 deadlifts @ 65% of part A + 5-8 burpees over the bar

3: 10 double KB thrusters (tough)

 

Masters

A) E2M x 6 sets

– 6 deadlifts (building)

– 6 tall kneeling DB presses

 

B) EMOM x 4-6 sets

1: 10/7 cal row

2: 8 DB romanian deadlifts + 4 NPU burpee box step-ups

3: 10-15 wallballs

 

Wednesday 5/29

A) E2MOM x 8 sets:

– 2 cleans + 1 jerk

*Building from 65-85%

 

B) E3M x 4-6 sets:

– 200m run

– 7 hang power cleans (115/75)

– 5 box jump overs (24/20”)

*Goal is to increase pace each set.

 

Thursday 5/30

A) E3MOM x 6 sets – bench press

– 3 reps @ 88%

After every set alternate

Station 1: 3 weighted/negative pull-ups

Station 2: 10 L-seated band rows w/ pause

 

B) 90 sec AMRAP:

– 30 double unders

– 15 air squats

– 5 devil presses (55/35ish)

– burpees in remaining time

R2M x 4 sets total (perform as sprint)

*Decrease double unders to 20 or 60 single unders to keep them fast. These should not take more than 30 seconds.

 

C) 3 sets:

– 8 bent over BB rows

– 16 reverse snow angels

– 16 V-ups

 

Masters

A) E3MOM x 6 sets – bench press

– 6 reps (building)

After every set alternate

Station 1: 6 banded pull-ups

Station 2: 10 L-seated band rows w/ pause

 

B) 90 sec AMRAP:

– 200/150m row

– 15 air squats

– burpees in remaining time

R2M x 4 sets total (perform as sprint)

 

C) 3 sets:

– 8 bent over BB rows

– 16 reverse snow angels

– 16 V-ups

 

Friday 5/31

A) E3MOM x 6 sets – back squat

– 3 reps @ 88%

 

B) 3 sets:

– double overhead KB carry

– bent over hand over hand sled drag

– 30 sec/side split stance pallof presses

 

C) For quality

– 20 Turkish get-ups (10/side)

*Heavy, even pace

– 400m suitcase carry with same KB (switch arms every 100m)

 

Saturday 6/1

8am Masters

9am Bring A Friend

10am Intro To CrossFit / Barbell / Open Gym

 

Sunday 6/2

8am Endurance

10am-12pm Open Gym