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Monday 9/25

A) E2MOM x 8 sets:

– 2 power cleans + 2 front squats

*Build from 70-80% of 1RM clean.

 

B) “The Chief”

Against a three-minute running clock, complete as many rounds and reps as possible of:

– 3 Power Cleans (135/95)

– 6 Push-Ups

– 9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

 

Tuesday 9/26

A) EMOM x 8 min

– 1x split jerk @ 65-75%

*pause 1-2 seconds in receiving position before recovery steps.

 

B) E4M x 4-5 sets:

– 400m run

– 10 push press (135/95)

– 8 CTB pull-ups

 

*RX+ sub 2-5 muscle ups. Pick a number of MUs and hit it for every set.

*Scale to every 5 minutes if you aren’t getting at least 60s of rest.

*Keep times the same across sets.

 

Wednesday 9/27

A) E2MOM x 8 sets:

– 1 snatch pull + 1 hang snatch + 1 overhead squat

 

B) E5M x 4 sets

– 6 TnG power snatches (building per set)

– 8 NPU burpee box jumps (20/16”) AFAP

– 20 sec all out row

 

Thursday 9/28

A) E3M x 4 sets:

– 4-6 bench press @ 20X1

– 6-8 single arm ring rows/side @ 20X1

*stay slightly heavier than last week on BP.  

 

B) E3M x 3 sets

– 6 sumo deadlifts @ 21X1 (at 50% 1RM DL)

– 8-10/side single arm standing DB tricep extensions

 

C) 2 rounds for time:

– 25 toes to bar

– 50 RKB swings (53/35)

– 75 double unders

 

Friday 9/29

A) E2MOM x 5 sets:

– 2 front squat

*Start at heaviest triple from last week and build.

 

B) 3 sets for quality:

– 1 lap double KB overhead walk (AHAP)

– 16 reps death march + 16 reps walking lunge (go right into lunges)

– 8 atlas stone to shoulder (alternate shoulders)

– L-sit x 30 sec (accumulated if not unbroken)

 

Saturday 9/30

8am Masters

9am CrossFit

10am Intro To CrossFit / Barbell / Open Gym

 

Sunday 10/1

8am Endurance

Team Defend East Dallas at the 2017 Killswitch Competition in Hutto, TX over the weekend.

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Monday 9/18

A) E2.5M x 6 sets – back squat

Set 1 – 5 reps @ 65-70%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

Sets 4-6 – 1 rep @ 90-95%

*Build slightly heavier than last week.

 

B) EMOM x 4-6 sets:

1: 12/9 cal row

2: 20 double unders + 4-8 toes to bar

3: 6 DB burpee box step-ups (35/25/hand)

 

*RX+ row 15/12 cal and do 30 DUs with 8 T2B.

 

Tuesday 9/19

A) E2M x 8 set:

– power clean + push jerk

*Build to a heavy single rep.

 

B) “Grace”

– 30 clean and jerks for time (135/95)

*Scale to a weight that lets you stay sharp and enables you to start with a bigger set such as 95/65 or 75/45.

 

C) 3 sets for quality:

– 12 hollow hold banded psoas march (band around feet)

– 12/side single leg banded glute bridge (band around knees)

 

Wednesday 9/20

A) E3MOM x 4 sets:

– 5 Romanian deadlifts @ 30X1

– 5-10 supinated strict pull-ups

– 10 lemon squeezes from hollow position

*Accumulate at least 8 sHSPU. Scale to banded, box, or L-seated DB press.

 

B) 20 min AMRAP at 80-90%:

– 10 DB snatch – alternating (50/35)

– 10 abmat sit-ups

– 10 prisoner lunges

– 5 CTB pull-ups

– 10 NPU burpees

– 30 double unders

*This is what we have been building to. Time to test your ability to pace!

 

Thursday 9/21

A) E3M x 4 sets:

– 5-7 bench press @ 20X1

– 8-10 bent over DB torso rows/side @ 20X1

*stay slightly heavier than last week on BP.  

 

B) 5 rounds for time:

– 200m run

– 12/8 hand release push-ups

– 10 box jumps – step down (24/20”)

 

Friday 9/22

A) E2MOM x 5 sets:

– 3 front squat

*Start at heaviest triple from last week and build.

 

B) 3 sets for quality:

– 1 lap BB front rack carry @ 1RM FS

– 8/side single leg DB hip extension (from ground)

– 20-30 L-hang flutter kicks

– 12 x bent over reverse fly @ 2110 (no swing)

 

Saturday 9/23

8am Masters

9am CrossFit

10am Barbell/Free Intro

 

Sunday 9/24

8am Endurance

Open Gym TBD