A) EMOM x 5 sets
– 1 snatch @ 55-75%
+
E2MOM x 5 sets
– 1 snatch @ 80+%
B) Every 6 minutes x 3-4 sets:
– 500/400m row
– 18 DB snatches
– 15 sandbag squats
– 12 burpees over the bag
Author: Ryan Savard
A) Every 90 seconds x 10 sets:
– 1 bench press @ 85-95%
– 1 weighted pull-up or 1-2 negative pull-ups
B) 3 rounds for time:
– 400m run
– 20/15 hand release push-ups
– 15 box jump overs
C) 3 sets for quality:
– 16 banded pull-aparts
– 16 DB hammer curls
– 16 banded psoas marches
A) Every 2 minutes x 8 sets:
– clean and jerk
Sets 1-4: 2 reps @ 55-75%
Sets 5-8: 1 rep @ 80+%
*Build to a heavy set.
B) For time:
– 50 KB swings
– 25 toes to bar
– 100 double unders
– 40 KB swings
– 20 toes to bar
– 80 double unders
– 30 KB swings
– 15 toes to bar
– 60 double unders
Programming Overview: Oct. 15-21
A big congratulations goes out to 5:30am athletes Alex Roberto and Matt Kessler on earning second place at The Festivus Games this past weekend! Great job guys!
Sorry for the delay in posting. The widespread internet outage yesterday didn’t help.
Monday 10/15
A) Every 4 minutes x 3 sets
– 8 back squats
*Start at or heavier than last week’s 10s.
B) Every 3 minutes x 4-6 sets
– 15/12 cal row
– 12 thrusters 95/65
– 9 pull-ups
C) 2-3 sets:
– 10 V-ups
– 20 hollow rocks
– 30 flutter kicks
Tuesday 10/16
A) Every 2 minutes x 8 sets:
– clean and jerk
Sets 1-4: 2 reps @ 55-75%
Sets 5-8: 1 rep @ 80+%
*Build to a heavy set.
B) For time:
– 50 KB swings
– 25 toes to bar
– 100 double unders
– 40 KB swings
– 20 toes to bar
– 80 double unders
– 30 KB swings
– 15 toes to bar
– 60 double unders
Wednesday 10/17
A) Every 90 seconds x 10 sets:
– 1 bench press @ 85-95%
– 1 weighted pull-up or 1-2 negative pull-ups
B) 3 rounds for time:
– 400m run
– 20/15 hand release push-ups
– 15 box jump overs
C) 3 sets for quality:
– 16 banded pull-aparts
– 16 DB hammer curls
– 16 banded psoas marches
Thursday 10/18
A) EMOM x 5 sets
– 1 snatch @ 55-75%
+
E2MOM x 5 sets
– 1 snatch @ 80+%
B) Every 6 minutes x 3-4 sets:
– 500/400m row
– 18 DB snatches
– 15 sandbag squats
– 12 burpees over the bag
Friday 10/19
A) E2M x 8 sets:
– 2 deadlifts
– 5-10 ring/box dips
*deadlifts should start at last weeks heaviest set of 3 and buld to about 90%.
B) 3 sets for quality:
– heavy sled drag down and back
– 6-8 strict toes to bar
– 20 DB walking lunges
– 10/side half kneeling landmine presses
Saturday 10/20
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym / Handstand Course
Sunday 10/21
8am Endurance
10-12pm Open Gym
A) Every 4 minutes x 3 sets
– 8 back squats
*Start at or heavier than last week’s 10s.
B) Every 3 minutes x 4-6 sets
– 15/12 cal row
– 12 thrusters 95/65
– 9 pull-ups
C) 2-3 sets:
– 10 V-ups
– 20 hollow rocks
– 30 flutter kicks
A) E3MOM x 6 sets
– 3 deadlifts @ 3111 tempo
– 8 L-seated DB press @ 2111 tempo
B) 3 sets for quality:
– 8/side double KB front rack rear foot elevated split squats
– 8/side bent over rows
– 10 slide hamstring curls @ 20X1
– 8-10 barbell abdominal rollouts @ 2111
A) Every 90 seconds x 8 sets:
– 2 bench press @ 32X1 tempo
– 4 weighted or 2-4 negative pull-ups
*start bench press weight at heaviest set of 3’s weight from last week.
B) Every 3 minutes x 4-7 sets:
– 250/200m row
– 10 RKB swings (53/35)
– 4-8 toes to bar
A) Every 2 minutes x 8 sets:
– 3 stop snatch pull + snatch
*Pauses at below knee, above knee, & high hang.
B) 6 rounds for time:
– 6 power snatches (95/65)
– 6 overhead squats
– 36 double unders
RX+ 115/75.
C) 3 sets:
– 10 BB curls
– 10 DB tricep rollback extensions
– 10 banded pull-aparts