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

Want to take a little road trip this Saturday? Come out and support team Defend East Dallas (Imelda, Liz, RJ, Mitch, Mike K., and myself) at the Killswitch Team Competition in Hutto, TX. We could use all the support we can get as we tackle a day full of WODs!

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Monday 9/11

A) E3MOM 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%

 

B) RX

For time:

– 1000/800m row

– 100 wallballs (20/14)

– 1000/800m row

 

Scaled

For time:

– 800/600m row

– 75 wallballs

– 800/600m row

 

Tuesday 9/12

A) E2MOM x 5 sets:

– 5 TnG power clean + push jerk

*Use your heaviest weight from last week and stay or build.  

*Work on connecting reps efficiently.

 

B) 3 sets for max reps:

– 45 seconds of KB swings (70/53, 53/35)

– 15 seconds rest

– 45 seconds of burpees

– 15 seconds rest

– 45 seconds of shoulder to overhead (115/75, 95/65)

– 15 seconds of rest

 

Wednesday 9/13

A) E3MOM x 4 sets:

– 6 Romanian deadlifts @ 30X1

– Max effort strict handstand push-ups

– 10 lemon squeezes from hollow position

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

 

B) 2 sets:

5 min AMRAP @ 90%

– 8 DB snatch (50/35) – alternating

– 8 ambat sit-ups

– 8 prisoner lunges

R1M

5 min AMRAP @ 90%

– 4 CTB pull-ups

– 8 NPU burpees

– 30 double unders

R1M

 

Thursday 9/14

A) E3M x 4 sets:

– 6-8 bench press @ 20X1

– 8-10 bent over DB rows/side @ 20X1

*Build to a tough set of 8 on BP.

 

B) 3 rounds for time:

– 400m run

– 20/15 hand release push-ups

– 10 dual DB ground to shoulder (50/35)

 

C) 2-3 sets for quality:

– 20 elevated psoas march

– coach stretch x 30 sec / side

 

Friday 9/15

A) E2MOM x 5 sets:

– 1 pause front squat @ 32X1 + 2 front squats

*build to a heavy set. Start at the heaviest 3 from last week.

 

B) 3 sets not for time:

– dual KB front rack Bulgarian split squat x 8/side @ 30X1

– banded supinated strict CTB pull-ups x 10-15 reps

– earthquake bar hold x 45-60 seconds

– suitcase carry x 1 lap/side

 

Saturday 9/16

8am Masters

9am CrossFit

10am Barbell/Intro To CrossFit

 

Sunday 9/17

8am Endurance