A) E3MOM x 18 min (6 sets)
Deadlift
*Set 1 – 7 reps
*Set 2 – 7 reps
*Set 3 – 5 reps
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 3 reps
Build load every set. Heavier than 2/23 if able.
B) 12 min AMRAP
– 5 strict pull-ups
– 10 push-ups
– 15 KB swings (53/35)
*RX+ go heavier on swings.
A) 5 minutes of jerk footwork and jerk technique drills
B) Every 90 seconds x 15 minutes (10 sets) of:
– 2 power clean + 1 split jerk
*rest 10 seconds between PC singles
*start at 60% and build so something heavy
C) Every 4 minutes x 16 minutes
– Run 400m (tough pace)
– 8 UB shoulder to overhead
*start moderate and build to something heavy but UB and work on cycling.
Don’t forget to log in those scores for workout 16.2!!! #DefendEastDallas
Great showing on Friday night. Having a hyped group makes these workouts so much better. Let’s keep it rolling into this Friday night.
If for some reason you can’t perform the workout on Friday nights then please come Saturday at 10am! If you can’t make either then please email us at [email protected] so that we can figure something out. No excuses!
If you complete all 5 Open workouts and log them in each and every week you will be entered into our random drawing to win a $50 Lululemon gift card! Keep entering those scores before Mondays at 7pm!
This Week’s Schedule:
——————–
Monday 3/7
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 @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 85% (compare to 2/29)
you can take 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 is over)
B) Every 4 minutes, for 16 minutes (4 sets) for times:
– Row 300/250 Meters
– 20-30 UB wallballs (20/14)
Tuesday 3/8
A) 5 minutes of jerk footwork and jerk technique drills
B) Every 90 seconds x 15 minutes (10 sets) of:
– 2 power clean + 1 split jerk
*rest 10 seconds between PC singles
*start at 60% and build so something heavy
C) Every 4 minutes x 16-20 minutes (4-5 sets)
– Run 400m (tough pace)
– 8 UB shoulder to overhead
*start moderate and build to something heavy but UB and work on cycling.
Wednesday 3/9
A) E3MOM x 18 min (6 sets)
Deadlift
*Set 1 – 7 reps
*Set 2 – 7 reps
*Set 3 – 5 reps
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 3 reps
Build load every set. Heavier than 2/23 if able.
B) 12 min AMRAP
– 5 strict pull-ups
– 10 push-ups
– 15 KB swings (53/35)
*RX+ go heavier on swings.
Thursday 3/10
A) 6 sets:
– 25/20 calorie row tough
– 50 double unders or 120 singles
R2M
B) 3 sets:
– Bent over BB rows x 6-8 reps @ 21X0
Rest as needed
– Reverse Snow Angels x 15-20 reps
Rest as needed
– Face-Up Chinese Planks x 60 seconds
Rest as needed
Friday 3/11
A) Open workout 16.3 Prep
B) Open workout 16.3
**Join us for Friday Night Lights and watch our competing athletes take on this workout starting at 6:30pm!**
Saturday 3/12
8am Masters
9am CrossFit
10am 16.3 Make-Up
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 @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 85% (compare to 2/29)
you can take 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 is over)
B) Every 4 minutes, for 16 minutes (4 sets) for times:
– Row 300/250 Meters
– 20-30 UB wallballs (20/14)
*Work on wallball cycling as these will be in one of the next 3 Open workouts.
A) Build to a heavy front squat (not a 1RM) in 8 min
– in between reps, complete 2-3 build-ups on the rower
B) Open workout 16.2
RX’d
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
Scaled
Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.
Stop at 20 minutes.
*Since this seems pretty daunting with the number of T2B we will have everyone go at least 12 minutes and will have different options for weight additions.
**Join us for Friday Night Lights and watch our competing athletes take on this workout starting at 6:30pm!**
Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:
– Row 1000/800m
– Run 400m
– 20 DB snatch alternating (50-70/25-45)
– 20 sit-ups
*Use this as a “flush” to prime your body for tomorrow’s 16.2 workout.
A) E2MOM x 12 min (6 sets)
– 3 push press TnG
*Start at 55-60% and build to a heavy triple.
B) Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150m
Minute 2 – 8 box jumps-SD 24/40”
Minute 3 – 10 push press 115/75, 95/65, 75/45
Minute 4 – 4-6 strict pull-ups
(add weight if these are easy)
Incredible weekend all around! First we had our biggest showing ever of athletes complete 16.1 on Friday night. Let’s continue that energy into next this week’s Friday Night Lights for workout 16.2! Saturday was a whirlwind of emotions but I think it went the best it could. I wasn’t expecting such a turnout of Pablo’s family but I am glad they all got to see his happy place and see just how many lives he touched at EDCF. We had kids and grandmas doing some version of the workout and that’s really what CrossFit is all about. Thank you for coming out and giving your time and money. I know they are so appreciative and that right there should put a smile on your face.
This week’s schedule:
Wednesday 7:30pm – Mobility with RJ (new time!)
Friday 6:30pm – Friday Night Lights 16.2
——————–
Monday 2/29
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 @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
– Back Squat x Max Unbroken Reps @ 83%
(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 is over)
B) Every 3 minutes x 15 minutes (5 sets) for times:
– Row 250/200 Meters
– 8 Front Squats (175/115, 155/105, 135/95, 115/75, 95/65))
– 12 Toes to Bar
Tuesday 3/1
A) E2MOM x 12 min (6 sets)
– 3 push press TnG
*Start at 55-60% and build to a heavy triple.
B) Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150m
Minute 2 – 8 box jumps-SD 24/40”
Minute 3 – 10 push press 115/75, 95/65, 75/45
Minute 4 – 4-6 strict pull-ups
(add weight if these are easy)
Wednesday 3/2
A) Every 90 seconds x 15 min (10 sets)
– 1 high hang squat clean + 1 squat clean
B) For time:
– 400m run
– 40 KB swings 70/53, 53/35
– 20 handstand push-ups
– 100 double unders
– 20 handstand push-ups
– 40 KB swings 70/53, 53/35
– 400m run
C) 3 rounds not for time:
– 6-8 BB good mornings @30X1 (moderate to heavy weight)
– 10-15 bent over DB row AHAP @ 20X0
Thursday 3/3
Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:
– Row 1000/800m
– Run 400m
– 20 DB snatch alternating (50-70/25-45)
– 20 sit-ups
*Use this as a “flush” to prime your body for tomorrow’s 16.2 workout.
Friday 3/4
A) Open workout 16.2 prep
B) Open workout 16.2
**Join us for Friday Night Lights and watch our competing athletes take on this workout starting at 6:30pm!**
Saturday 3/5
8am Masters CrossFit
9am CrossFit
10am Barbell
11am Intro to CrossFit