A) E2M x 3 sets:
– 3 high hang snatch @ 55-65%
+
E2MOM x 3 sets:
– 2 hang snatch @ 70-80%
+
E2MOM x 4 sets
– 1 snatch @ 85+%
*Both should be received in a squat position. Reset for every rep. Not TnG.
B) 5 rounds for time:
– 200m run
– 8 power snatch (75/45)
– 8 box jump overs
*Power snatches should be cycled well and mostly UB. Be kind to the smaller plates.
A) E2MOM x 6 sets:
– 5 TnG power cleans
*Build as you go to a heavy but fluid set of 5
B) Every 5 minutes x 4-5 sets @80-90%
– 30/24 cal row or AB
– 20 RKB swings (53/35)
– 10 shoulder to overhead (115/75)
*RX+use 70/44 for KBs, 135/95 for S2O.
Thank you to everyone who brought in a buddy for Bring A Friend Day on Saturday! We had quite the turnout! Workout out or training is a social event and it always helps to have an introduction to a new program through someone you know. We are looking forward to doing more in the future!
Monday 6/4
A) Every 3 min x 5 sets:
– 5 x back squat @ 82%
*This should be heavier than your set of 8s from last week.
B) Against a 3 min clock:
– 400m run
– max thrusters in remaining time (95/65)
R3M
Against a 3 min clock:
– 400m run
– max burpee pull-ups
R3M
Against a 3 min clock:
– 400m run
– max thrusters in remaining time (95/65)
R3M
Against a 3 min clock:
– 400m run
– max burpee pull-ups
*Pull-ups start from a locked out hanging arm position.
*RX+ perform 115/85 thrusters & burpee + bar or ring muscle ups
*Scale run to 300m if you aren’t getting at least 20-30 seconds of work in.
Tuesday 6/5
A) E2MOM x 6 sets:
– 5 TnG power cleans
*Build as you go to a heavy but fluid set of 5
B) Every 5 minutes x 4-5 sets @80-90%
– 30/24 cal row or AB
– 20 RKB swings (53/35)
– 10 shoulder to overhead (115/75)
*RX+use 70/44 for KBs, 135/95 for S2O.
Wednesday 6/6
A) E2M x 3 sets:
– 3 high hang snatch @ 55-65%
+
E2MOM x 3 sets:
– 2 hang snatch @ 70-80%
+
E2MOM x 4 sets
– 1 snatch @ 85+%
*Both should be received in a squat position. Reset for every rep. Not TnG.
B) 5 rounds for time:
– 200m run
– 8 power snatch (75/45)
– 8 box jump overs
*Power snatches should be cycled well and mostly UB. Be kind to the smaller plates.
Thursday 6/7
A) EMOM x 5-6 sets
RX
1: 250/200m (scaled 200/160m) or 1km .5/.4km AB
2: 8 deadlifts (225/155, 185/135, 155/105, 135/95) + 10-12 hand release push-ups
3: 20 double unders + 8 toes to bar
4: 12 double KB/DB walking lunges (55/35ish)
5: rest
RX+ up deadlift weight to 275/205
B) 3 sets for quality:
– 16 banded pull aparts
– 16 alternating hollow hold psoas marches w/ monster band
Friday 6/8
A) Every 3 minutes x 5 sets:
– 5 x bench press @ 82%
– 5 x weighted pull-ups (sub banded negatives)
B) 3 sets for quality:
– 8/side rear foot elevated split squats @ 2011
– 10 prone DB hamstring curls @ 2011
– 6/side turkish get up sit-ups
*If possible, increase load from last week.
– 10 bicep curls
– 10 tricep extensions
– 10 lateral delt flys
Saturday 6/9
8am Masters
9am CrossFit
10am Intro to CrossFit / Open Gym
Sunday 6/10
8am Endurance
10am-12pm Open Gym
A) Every 3 min x 5 sets:
– 5 x back squat @ 82%
*This should be heavier than your set of 8s from last week.
B) Against a 3 min clock:
– 400m run
– max thrusters in remaining time (95/65)
R3M
Against a 3 min clock:
– 400m run
– max burpee pull-ups
R3M
Against a 3 min clock:
– 400m run
– max thrusters in remaining time (95/65)
R3M
Against a 3 min clock:
– 400m run
– max burpee pull-ups
*RX+ perform 115/85 thrusters & burpee + bar or ring muscle ups
*Scale run to 300m if you aren’t getting at least 20-30 seconds of work in.
A) E4MOM x 3 sets:
– 8 bench press
– 8/side bent over DB row
*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.
B) 3 sets for quality:
– 10/side rear foot elevated split squats @ 2011
– 6/side single leg Romanian deadlifts @ 2011
– 10/side single arm standing DB presses @ 2111
*If possible, increase load from last week.
C) 3 sets:
– 10 bicep curls
– 10 tricep extensions
– 10 lateral delt flys
A) Every 6 minutes x 5-6 sets total alternating:
Station 1
– 500/400m row
– 15 wallballs (20/14)
– 15 alternating DB snatches (55/35ish)
Station 2
– 400m run
– 15 box jumps
– 15 push press (95/65)
RX+ bump reps up to 20. Scaled bump down to 10.
B) 3 sets for quality:
– 16 banded pull aparts
– 16 alternating hollow hold psoas marches w/ monster band
Monday 5/28
Memorial Day Murph
For time:
– 1 mile run
– 100 pull-ups
– 200 push-ups
– 300 air squats
– 1 mile run
*Partition pull-ups, push-ups, air squats however you like.
*If you have a weight vest, wear it.
Tuesday 5/29
A) E4M x 3 sets:
– 8 back squats
*These should be heavier than your sets of 8 from last week.
B) EMOM x 4-7 sets:
1: 12/9 cal row
2: 5 bar facing burpees + 5 deadlifts (225/155)
3: 5 bar facing burpees + 30 double unders
Scaled: 185/135, 155/105, 135/95, 115/75 deadlifts
RX+: 15/12 cal row, 275/185 deadlifts
RX++: 315/215 deadlifts
Wednesday 5/30
A) E2M x 3 sets:
– 3 position snatch @ 55-65%
+
E2MOM x 3 sets:
– 2 position snatch @ 70-80%
+
E2MOM x 4 sets
– snatch @ 85+%
*Both should be received in a squat position. Reset for every rep. Not TnG.
B) 5 rounds for time:
– 200 m run
– 8 toes to bar
– 16 RKB swings (70/44)
Thursday 5/31
A) Every 6 minutes x 5-6 sets total alternating:
Station 1
– 500/400m row
– 15 wallballs (20/14)
– 15 alternating DB snatches (55/35ish)
Station 2
– 400m run
– 15 box jumps
– 15 push press (95/65)
RX+ bump reps up to 20. Scaled bump down to 10.
B) 3 sets for quality:
– 16 banded pull aparts
– 16 alternating hollow hold psoas marches w/ monster band
Friday 6/1
A) E4MOM x 3 sets:
– 8 bench press
– 8/side bent over DB row
*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.
B) 3 sets for quality:
– 10/side rear foot elevated split squats @ 2011
– 6/side single leg Romanian deadlifts @ 2011
– 10/side single arm standing DB presses @ 2111
*If possible, increase load from last week.
C) 3 sets:
– 10 bicep curls
– 10 tricep extensions
– 10 lateral delt flys
Saturday 6/2
8am Masters
9am CrossFit
10am Intro To CrossFit / Open Gym
Sunday 6/3
8am Endurance
10am Open Gym
A) E2M x 3 sets:
– 3 position snatch @ 55-65%
+
E2MOM x 3 sets:
– 2 position snatch @ 70-80%
+
E2MOM x 4 sets
– snatch @ 85+%
*Both should be received in a squat position. Reset for every rep. Not TnG.
B) 5 rounds for time:
– 200 m run
– 8 toes to bar
– 16 RKB swings (70/44)