Join us for the final Friday Night Lights with workout 19.5 this Friday night from 5:30-7PM. Afterwards we’lll be celebrating the end to the 2019 Open by heading across the street to White Rock Ale House for some food, drinks, and fun! Everyone’s invited!

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Monday 3/18

A) E3MOM x 5 sets

– 6 back squats @ 80%

 

B) AMRAP in 15 minutes

“Strict Cindy”

– 5 strict pull-ups

– 10 chest to ground push-ups

– 15 air squats

 

C) 3 sets for quality:

– 30 sec accumulated L-sit

– 20 band pull-aparts

– 10/side banded clamshells

 

Tuesday 3/19

A) EMOM x 5 sets

– 2 clean + 1 jerk @ 55-65%

+

E2MOM x 5 sets

– 1 clean + 1 jerk @ 75, 80, 85, 90, 95%

 

B) Every 5 minutes x 5 sets for max volume load:

– 500m row

– 5 TnG power clean + push jerk

*Goal is to move the most amount of weight over 20 minutes while keeping reps TnG. You can increase or decrease load between rounds. Reps only count if they are TnG. Also, sets of C&Js only count if you increase speed on rower from previous round.

 

 

Wednesday 3/20

A) E3MOM x 5 sets

– 6 deadlifts @ 80%

*After every set perform 3 seated box jumps (be explosive)

 

B) Every 3 minutes x 4-7 sets:

– 200m run

– 10 alternating DB snatches

– 6 box jump overs (24/20”)

*Goal is to try and increase pace each set.

 

Thursday 3/21

A) E3.5MOM x 5 sets:

Set 1: 6 bench press @RPE 10

Sets 2-5: 6 bench press @ 7.5% less than set 1

*After every set perform 6 weighted pull-ups or 3 negative pull-ups.

 

B) For time w/ a cap of 12 minutes:

– 50 burpees over the bar

– 50 front-racked alternating reverse lunges (95/65)

– 50 push presses

– 50 toes to bar

Time Cap = 12 minutes

 

Friday 3/22

OPEN WORKOUT 19.5

 

Saturday 3/23

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 3/24

8am Endurance

10-12pm Open Gym

Monday 3/11

A) E3MOM x 5 sets – back squat

Set 1: 6 @ 80%

Sets 2-5: 6 @ 75%

 

B) Every 4 minutes x 4-6 sets:

– 400m run

– 12 double KB deadlifts (53/35)

– 10/7 HR push-ups

– 30-50 double unders

 

RX+ use 70/44s.

 

Tuesday 3/12

A) E2MOM x 10 sets

Sets 1-3: 3 position clean + 1 jerk (high, hang, floor)

Sets 4-6: 2 position clean + 1 jerk (hang, floor)

Sets 7-10: 1 clean + 1  jerk

*Build to a heavy but technically sound weight.

 

B) For time:

– 40 wallballs (20/14)

– 20 burpee + box jump over (24/20”)

– 30 wallballs

– 15 burpee + box jump over

– 20 wallballs

– 10 burpee + box jump over

*12 minute cap.

 

C) 3 sets for quality:

– 20 hollow rocks

– 20 sec/side side planks

– 20 reverse snow angels

 

Masters

A) E2MOM x 10 sets

Station 1: 6/side weighted step ups + 6/side alternating DB seated press

Station 2: 6 BB Romanian deadlifts + 6/side single arm ring rows w/ pause

 

B) 12 min AMRAP:

– 200/150m row

– 10 double KB front squats

– 10 elevated push-ups

 

C) 3 sets for quality:

– 20 hollow rocks

– 20 sec/side side planks

– 20 reverse snow angels

 

Wednesday 3/13

A) E3.5MOM x 5 sets – deadlift

Set 1: 6 @ 80%

Sets 2-5: 6 @ 75%

*After each set perform 8/side single arm DB presses.

 

B) E3MOM x 4-6 sets:

– 12/9 cal row

– 10 DB snatches (50/35)

– 8 pull-ups

 

RX+ use 15/12-12-9 rep scheme

 

Thursday 3/14

A) E3.5MOM x 5 sets:

– 6 bench press @ 80%

*After every set perform 6 weighted pull-ups or 3 negative pull-ups.

 

B) 4 rounds for time of:

– 50 double-unders

– 15 DB push presses (55/35s)

– 20 alternating reverse lunges with DBs

 

Masters

A) E3.5MOM x 5 sets:

– 8 bench press

– 8 seated band rows w/ pause

– 8/side glute bridges w/ pause

 

B) 4 rounds for time of:

– 200m run

– 10 DB push presses

– 20 walking lunges

– 30 single unders (15 jumping jacks)

 

Friday 3/15

OPEN WORKOUT 19.4

 

Saturday 3/16

8am Masters

 

9am CrossFit

10am Intro To CrossFit / Open Gym / Strength Program

 

 

Sunday 3/17

8am Endurance

10-12pm Open Gym