A) Every 90 seconds x 12 min (8 sets)
– Power clean x 1 @ 80-95%
(rest exactly 10 sec between each rep)
*Heavier than 4/4
B) EMOM x 15-21 min
Min 1: 10-15 KB swings (70/53, 53/35)
Min 2: 4-6 burpee box jump overs (24/20”)
Min 3: 6-10 T2B
Pick a number in the range for each movement and try and stay on target for at least 15 minutes.
A) Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 walk out at 102-105%
*Set 7 – Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top the set should end)
B) 3 rounds not for time:
– hand over hand sled pull x 1 length of gym (heavy but fast)
– suitcase farmers carry x 1 length of gym/arm (heavy but fast)
– hanging L-hold or bent knee hold x 30 seconds (accumulate)
– 10-20 alternating pistols or pistol progressions
A) EMOM x 15 min (5 sets)
1: 5 bench press @ 20X1
2: 8-10 supine medball hamstring curls @ 21X1
3: 5-10 strict supinated chest to bar pull-ups
*Increase weight on bench press and end on a heavy 5.
B) For time:
– 1000/800 meter row
– 20 hang power cleans (185/125, 155/105, 135/95, 115/75)
– 100 double unders (300 single unders)
C) 3 rounds not for time:
– 10-15 bent over DB row/arm
Rest as needed
A) “Last Man Standing”
On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval). Pick a level:
Level 1
A) EMOM – 1 Muscle up
B) EMOM – 1 Front squat x 1 (start @ 60% and build 20/10 lbs every set until failure)
C) EMOM – 20 Wallballs (20/14)
D) EMOM – 10/8 Handstand push-ups
Level 2
A) EMOM – 12/9 Pull-ups
B) EMOM – 1 Front squat x 1 (start @ 60% and build 20/10 lbs every set until failure)
C) EMOM – 15 Wallballs (20/14)
D) EMOM – 6/4 Handstand push-ups
Level 3
A) EMOM – 8/6 Pull-ups
B) EMOM – 1 Front squat x 1 (start @ 60% and build 20/10 lbs every set until failure)
C) EMOM – 10 Wallballs (20/14)
D) EMOM – 12/9 perfect push-ups
B) 3 sets:
500m row for time; R3M
A) E90S x 12 min
– 1 push press + 1 push jerk + 2 split jerk
B) EMOM x 15-21 min
1: 12 KB swings (70/53, 53/35)
2: 10 Push press (115/75, 95/65, 75/45)
3: 40 Double unders
The Saturday morning Barbell class (formally Level 2) is back on at 10am now that we are finished with the CF Open. This is open to anyone, experienced or not, to work on the Olympic lifts (snatch, clean, jerk). We are looking to expand the Barbell class in the near future to 1-2 evenings per week too!
Reminder: Wednesday Mobility class @ 7:30pm!
——————–
Monday 4/4
A) E2MOM x 12 min (6 sets)
– Power clean cluster 1.1 @ 80-90%
(rest exactly 10 sec between each rep)
*Heavier than 3/28
B) 3 rounds for time:
– 400m run
– 12 Deadlifts (225/155, 185/115, 135/95)
– 15 Box jumps – SD (24/20”)
Tuesday 4/5
A) EMOM x 12 min
– 1 push press + 1 push jerk + 2 split jerk
B) EMOM x 15-21 min
1: 12 KB swings (70/53, 53/35)
2: 10 Push press (115/75, 95/65, 75/45)
3: 40 Double unders
Wednesday 4/6
A) “Last Man Standing”
On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval). Pick a level:
Level 1
A) EMOM – 1 Muscle up
B) EMOM – 1 Front squat x 1 (start @ 60% and build 20/10 lbs every set until failure)
C) EMOM – 20 Wallballs (20/14)
D) EMOM – 10/8 Handstand push-ups
Level 2
A) EMOM – 12/9 Pull-ups
B) EMOM – 1 Front squat x 1 (start @ 60% and build 20/10 lbs every set until failure)
C) EMOM – 15 Wallballs (20/14)
D) EMOM – 6/4 Handstand push-ups
Level 3
A) EMOM – 8/6 Pull-ups
B) EMOM – 1 Front squat x 1 (start @ 60% and build 20/10 lbs every set until failure)
C) EMOM – 10 Wallballs (20/14)
D) EMOM – 12/9 perfect push-ups
B) 3 sets:
500m row for time; R3M
Thursday 4/7
A) EMOM x 15 min (5 sets)
1: 5 bench press @ 20X1
2: 8-10 supine medball hamstring curls
3: 5-10 strict supinated chest to bar pull-ups
*Increase weight on bench press and end on a heavy 5.
B) For time:
– 1000/800 meter row
– 20 hang power cleans (185/125, 155/105, 135/95, 115/75)
– 100 double unders (300 single unders)
C) 3 rounds not for time:
– 10-15 bent over DB row/arm
Rest as needed
Friday 4/8
A) Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 walk out at 102-105%
*Set 7 – Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top the set should end)
B) 3 rounds not for time:
– hand over hand sled pull x 1 length of gym (heavy but fast)
– suitcase farmers carry x 1 length of gym/arm (heavy but fast)
– hanging straight leg raises x 4-8
– 10-20 alternating pistols or pistol progressions
Saturday 4/9
8am Masters CF
9am CrossFit
10am Barbell
Sunday 4/10
8am CrossFit Endurance
A) E2MOM x 12 min (6 sets)
– Power clean cluster 1.1 @ 80-90%
(rest exactly 10 sec between each rep)
*Heavier than 3/28
B) 3 rounds for time:
– 400m run
– 12 Deadlifts (225/155, 185/115, 135/95)
– 15 Box jumps – SD (24/20”)
A) E2MOM x 10 min (5 sets)
– 5 TnG push press
*Building to a heavy 5
B) EMOM x 12-15 min
– 3 power clean + push press (135/95, 115/75, 95/65)
– 5 burpees over the barbell
C) 3 rounds not for time:
– 10 DB tricep rollback extensions
– 40 sec BB behind the back wrist curls (55/35)