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.
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
OPEN WORKOUT 19.4
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
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 4-7 sets:
– 12/9 cal row
– 10 DB snatches (50/35)
– 8 pull-ups
RX+ use 15/12-12-9 rep scheme
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
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
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.