A) E3MOM x 15 min (5 sets):
– 5 close grip bench press @ 30X1
– 5 weighted pronated pull-ups
*Goal is to build on weight each set until you reach a heavy set of 5 for each movement.
B) EMOM x 12-16 min (6-8 sets):
E – 12/9 cal row
O – 10 KB swings (heavy) + 8 goblet hold reverse lunges
*Row 15/12 cal if able.
C) 2-3 sets for efficiency:
– 10-12 supine medball hamstring curls
– 25 banded pull-aparts
You’re invited to the 2016 EDCF Christmas Party!
Join us this Saturday at Goodfriend Beer Garden and Burger House. This event is open to everyone! So bring a friend and put your party pants on.
We will have the lounge area reserved. If you’ve never been to Goodfriend before, they have great food and a full bar. Come hungry or full, it’s up to you!
Tacky Christmas sweaters are encouraged but not required!
When: Saturday, Dec. 10th @ 7:30pm
Where: 1154 Peavy Rd.
See you there!
Monday 12/5
A) E2MOM x 12 min (6 sets):
– 1 hang squat clean + 1 squat clean
*build from 70-90% (heavier than last week)
B) AMRAP in 8 min:
– 3 power cleans (185/125)
– 6 tall box jumps (30/24”)
– 9 perfect push-ups
C) 2-3 rounds for efficiency:
– 8-10 BB Chinese rows
– 15-30 sec single leg raise per side
Tuesday 12/6
A) Every 2.5 min x 5 sets
– Deadlift x 5-4-3-2-1 reps
*Build heavier than 11/29. Not a 1RM.
B) E3MOM x 12-18 min (4-6 sets):
– 200m run
– 10 deadlifts (225/155, 185/125, 155/105)
– 4-8 burpee pull-ups
*RX+ perform 2-3 muscle ups instead of BPUs.
*Keep DL weight so that you can stay UB without losing form.
Wednesday 12/7
A) E3MOM x 15 min (5 sets):
– 5 close grip bench press @ 30X1
– 5 weighted pronated pull-ups
*Goal is to build on weight each set until you reach a heavy set of 5 for each movement.
B) EMOM x 12-16 min (6-8 sets):
E – 12/9 cal row
O – 10 KB swings (heavy) + 8-10 goblet hold reverse lunges
*Row 15/12 cal if able.
C) 2-3 sets for efficiency:
– 10-12 supine medball hamstring curls
– 25 banded pull-aparts
Thursday 12/8
A) E2MOM x 6 min (3 sets):
– 3 position snatch
(high hang, hang, floor)
*Build from 55-65%.
+
EMOM x 12 min (6 sets)
– 1 snatch
*Build from 70-95% with 5% jumps.
B) For time:
– 1000/800m row
– 150 double-unders
– 30 handstand push-ups
*scale HSPU with bands or L-seated DB presses.
*RX+ perform HSPUs all strict.
Friday 12/9
A) Take 15 minutes to build to a 10 rep max on back squat.
*Only do 1-5 reps on your build up sets then 10 on the weight you’re testing.
B) 3 sets for efficiency:
– 30-60 sec wall sit w/ double KB front rack hold
– hand over hand rope pull x 1 length (moderate weight, fast hands)
– 2 laps upside-down single arm KB overhead walk (1 lap per hand)
– 6-8 strict toes to bar @ 2110
Saturday 12/10
8am Masters CF
9am CrossFit
10am Barbell
7:30pm EDCF Christmas Party @ Goodfriend
A) Every 2.5 min x 5 sets
– Deadlift x 5-4-3-2-1 reps
*Build heavier than 11/29. Not a 1RM.
B) E4MOM x 4-6 sets:
– 200m run
– 10 deadlifts (225/155, 185/125, 155/105)
– 8 burpee pull-ups
*RX+ perform 3-5 burpee muscle ups instead of BPUs.
*Keep DL weight so that you can stay UB without losing form.
A) E2MOM x 12 min (6 sets):
– 1 hang squat clean + 1 squat clean
*build from 70-90% (heavier than last week)
B) AMRAP in 8 min:
– 3 power cleans (185/125)
– 6 tall box jumps (30/24”)
– 9 perfect push-ups
C) 2-3 rounds for efficiency:
– 8-10 DB Chinese rows @ 2111 (video)
– 15-30 sec single leg raise per side
A) Back squat cluster
– 5.5.5.5 x 3 sets
*Rest 30 sec between clusters and 3 minutes after each set.
*Start at heaviest set from 11/18 and try to maintain weight or build if able.
B) 3 sets for efficiency:
– 30-60 sec wall sit w/ double KB front rack hold
– 2 laps farmer’s carry (heavy but fast and UB)
– 6-8 L-sit supinated pull-ups
– 8 TGUP sit-ups per side
A) E2MOM x 6 min (3 sets):
– 3 position snatch
(high hang, hang, floor)
*Work from 55-65%.
+
E2MOM x 6 min (3 sets):
– 2 position snatch
(hang, floor)
*Work from 70-80%.
+
E2MOM x 6 min (3 sets):
– 1 snatch
*Work from 85-90+%
*Goal is no misses.
B) E3MOM x 12-18 min (4-6 sets):
– 200m run
– 20 RKB swings (heavy)
– 10 burpees
A) EMOM x 10-12 min
– 1 push press
*Start at 65% and build to a new 1RM if able.
*Skip a minute if you need to before testing a new 1RM.
B) Every 6 minutes x 3-4 sets:
– 500/400m row
– 20 wallballs (20/14)
– 10-15 ring dips
A) Every 2.5 min x 5 sets
– Deadlift x 5-4-3-2-1 reps
*Build to a heavy single rep. Not a 1RM.
B) 4 rounds for time:
– 14 alternating DB snatch (50-75/25-40)
– 30 double unders
– 400m run
C) 2-3 rounds for efficiency:
– 12-15 reverse snowmans (2.5/hand)
– 20 hollow rocks
*Rest as needed. Focus on lowering heart rate.
Sign up for the 100K Meter Challenge under team Defend East Dallas by clicking HERE.