Monday 3/11

A) E3MOM x 5 sets – back squat

Set 1: 6 @ 80%

Sets 2-5: 6 @ 75%

 

B) Every 4 minutes x 4-6 sets:

– 400m run

– 12 double KB deadlifts (53/35)

– 10/7 HR push-ups

– 30-50 double unders

 

RX+ use 70/44s.

 

Tuesday 3/12

A) E2MOM x 10 sets

Sets 1-3: 3 position clean + 1 jerk (high, hang, floor)

Sets 4-6: 2 position clean + 1 jerk (hang, floor)

Sets 7-10: 1 clean + 1  jerk

*Build to a heavy but technically sound weight.

 

B) For time:

– 40 wallballs (20/14)

– 20 burpee + box jump over (24/20”)

– 30 wallballs

– 15 burpee + box jump over

– 20 wallballs

– 10 burpee + box jump over

*12 minute cap.

 

C) 3 sets for quality:

– 20 hollow rocks

– 20 sec/side side planks

– 20 reverse snow angels

 

Masters

A) E2MOM x 10 sets

Station 1: 6/side weighted step ups + 6/side alternating DB seated press

Station 2: 6 BB Romanian deadlifts + 6/side single arm ring rows w/ pause

 

B) 12 min AMRAP:

– 200/150m row

– 10 double KB front squats

– 10 elevated push-ups

 

C) 3 sets for quality:

– 20 hollow rocks

– 20 sec/side side planks

– 20 reverse snow angels

 

Wednesday 3/13

A) E3.5MOM x 5 sets – deadlift

Set 1: 6 @ 80%

Sets 2-5: 6 @ 75%

*After each set perform 8/side single arm DB presses.

 

B) E3MOM x 4-6 sets:

– 12/9 cal row

– 10 DB snatches (50/35)

– 8 pull-ups

 

RX+ use 15/12-12-9 rep scheme

 

Thursday 3/14

A) E3.5MOM x 5 sets:

– 6 bench press @ 80%

*After every set perform 6 weighted pull-ups or 3 negative pull-ups.

 

B) 4 rounds for time of:

– 50 double-unders

– 15 DB push presses (55/35s)

– 20 alternating reverse lunges with DBs

 

Masters

A) E3.5MOM x 5 sets:

– 8 bench press

– 8 seated band rows w/ pause

– 8/side glute bridges w/ pause

 

B) 4 rounds for time of:

– 200m run

– 10 DB push presses

– 20 walking lunges

– 30 single unders (15 jumping jacks)

 

Friday 3/15

OPEN WORKOUT 19.4

 

Saturday 3/16

8am Masters

 

9am CrossFit

10am Intro To CrossFit / Open Gym / Strength Program

 

 

Sunday 3/17

8am Endurance

10-12pm Open Gym

Join us for week three of the CrossFit Open and Friday Night Lights going down again this Friday at 5:30pm!

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Monday 3/4

A) EMOM x 5 sets – front squat

– 2 @ 55-75%

+

E2MOM x 4-5 sets

– 1 @ 80-95+%

*Build to a heavy single rep.

 

B) 12 min AMRAP:

– 40 double unders

– 20 alternating DB snatch (50/35)

– 10 thrusters 96/65

 

Tuesday 3/5

A) E2MOM x 10 sets

Sets 1-3: 3 clean & jerks (light)

Sets 4-6: 2 clean & jerks (moderate)

Sets 7-10: 1 clean & jerk (moderately heavy)

 

B) For time:

– 15 power cleans (135/95)

– 30 ring dips

– 10 power cleans

– 20 ring dips

– 5 power cleans

– 10 ring dips

 

*RX+ use 155/105.

 

Wednesday 3/6

A) E3.5MOM x 5 sets – deadlift

Set 1: 10 @ 75%

Sets 2-5: 10 @ 70%

*After every set perform 12 alternating KB high kneeling presses (6/side).

 

B) Every 5 minutes x 4-5 sets:

– 400m run

– 7 toes to bar

– 14 RKB swings (70/44)

– 28 double unders

 

Thursday 3/7

A) E3.5MOM x 5 sets – bench press

Set 1: 6 @ 80%

Sets 2-5: 6 @ 76%

*After every set perform 6 weighted pull-ups or 3 negative pull-ups.

 

B) EMOM x 4-5 sets

Minute 1 – 200/150m row

Minute 2 – 20 goblet squats (70/44)

Minute 3 – 20/15 push-ups

Minute 4 – 10-15 box jump overs (24″/20″)

Minute 5 – 30 second front leaning rest (rings of floor)

 

Friday 3/8

OPEN WORKOUT 19.3

 

Saturday 3/9

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Strength Program

 

Sunday 3/10

8am Endurance

10-12pm Open Gym