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.
Author: Ryan Savard
A) OPEN WORKOUT 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
B) 3 sets for quality:
– 10-12 BB good mornings
– 10-12 DB curls
– 10-12 bent over DB reverse lateral raises
– 20 banded glute bridges
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)
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.
Programming Overview: March 4-10
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
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
OPEN WORKOUT 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205
Stop at 20 minutes.
A) E3.5MOM x 5 sets – bench press
Set 1: 10 @ 75%
Sets 2-5: 10 @ 70%
*After every set perform
B) For time:
– 800m run
+
– 3 rounds:
- 9 deadlifts (225/155)
- 15 toes to bar
- 21 HR push-ups
+
– 800m run
*RX+ use 275/185