A) E2MOM x 6 min
– 3 position snatch @ 55-65%
+
EMOM x 12 min
– 1 snatch at 75%
*Pause 3 seconds in catch position before standing up with load.
*No misses!
B) EMOM x 10-20 minutes:
1: 12/9 cal row
2: 12 burpees
*Find efficiency on cycling burpees
C) 3 rounds for efficiency:
– 6 double hammer grip bicep curls @ 4040
– 12 BB or DB skullcrushers
A) E3MOM x 21 minutes:
*Ground to Overhead Barbell Cycling*
Set 1 – 8 reps @ 55% of 1-RM Clean & Jerk
Set 2 – 8 reps @ 55%
Set 3 – 8 reps @ 55%
Set 4 – 5 reps @ 60%
Set 5 – 3 reps @ 65%
Set 6 – 2 reps @ 65%
Set 7 – 1-2 rep @ 70%
B) Against a 4-minute running clock, AMRAP of:
– 10 hang power cleans (135/95, 115/75, 95/65)
– 15 box jumps – SD (24″/20″)
– 20 perfect push ups
R60S between sets for 3 sets total.
C) 3 sets for efficiency:
– 8-10 single arm DB press /side @ 2111
– 20 reverse snow angels (slow and controlled)
A) E2MOM x 10 min (5 sets) – back squat
– set 1: 5 @ 60%
– set 2: 5 @ 70%
– sets 3-5: 3-5 @ 80%
– set 6: 3-5 @ 85%
B) “Jackie”
For time:
– 1000m row
– 50 thrusters (45/35)
– 30 pull-ups
*Compare to 8/3
C) 2 sets for efficiency:
– 20 banded pull-aparts
– 10 weighted dislocates
8am Masters CrossFit
9am CrossFit
10am Barbell – Clean & Jerk
A) E3MOM x 12 min (4 sets):
– 5 Romanian deadlifts @ 30X1 (halting 2” from floor)
– 5-7 strict toes to bar @ 2110
– 5 broad jumps (AFarAP)
*Same weight or heavier than last week on RDLs.
B) Every 6 minutes x 3-4 sets:
– 1 suicide sprint
– 20 RKB swings (53/35)
– 250/200m all out on rower
A) Four sets of:
– Bulgarian split squat x 8 reps each @ 3011
(use heavy DBs or KBs in farmer carry hold)
– R30S
– seated strict overhead BB press x 6-8 reps @ 2111
– R90S
B) Every 4 minutes x 4-6 sets:
– 20/15 cal row
– 10 alternating DB snatches (60-75/30-45 RX)
– 8 burpee box jump overs (24/20”)
A) E2MOM x 16 min (8 sets):
– 3 push press + 2 push jerk + 1 split jerk
(pause for 2-3 seconds in the split jerk receiving position before recovering)
*Build over the course of the 8 sets off the rack.
B) For time:
– 10 power cleans (155/105, 135/95, 115/75, 95/55)
– 100 double-unders
– 8 power cleans
– 80 double-unders
– 6 power cleans
– 60 double-unders
– 4 power cleans
– 40 double-unders
– 2 power cleans
– 20 double-unders
C) Four sets for efficiency:
– Single-Arm DB Bench Press x 8-10 reps @ 2011
– R30S
– ring rows x 10-15 reps @ 2111
– R30S
A) E2MOM x 10 min (5 sets) – back squat
– set 1: 5 @ 60%
– set 2: 5 @ 70%
– sets 3-5: 3-5 @ 80%
B) Every 5 minutes x 4 sets @ 90+%:
– 400m run
– 10 UB thrusters
– 10-15 pull-ups
*Pick a weight on thrusters so that they are challenging but unbroken.