A) E2MOM x 12 min (6 sets)
– 1 push press + 1 push jerk + 2 split jerk
*Build per set. Pause 1 sec in the catch of each jerk.
B) Every 5 minutes, for 15-20 minutes (3-4 sets) for times:
– 9 Shoulder to overhead (155/105, 135/95, 115/75. 95/65)
– 15 Burpees to Target 6″ Above Reach
– 21 Wallballs (20/14 lbs)
A) EMOM x 15 min
1: 3-4 Strict overhead press @ 2111
2: 4-6 Weighted or 6-10 banded supinated pull-ups
3: 20-40 DUs or 45 sec DU practice
B) Every 3 minutes, for 15 minutes (5 sets) for times of:
– 12/9 cal row
– 10 Deadlifts (225/155, 185/125, 155/105/ 135/95)
These should be sprints!
A) Build to a heavy power snatch x 2 reps in 10 min
B) 4-5 sets at tough pace:
– 6 TnG power snatch (build per set to something heavy but UB)
– 10 NPU burpee box jumps (20/16”)
– 100 m sprint
Walk back and R2M
The 2016 CrossFit Open is right around the corner (24 days!). We will be hosting the open workouts every Friday night starting on February 24th. Sign up with the rest of your EDCF friends under team “Defend East Dallas” by clicking >HERE<.
Great job on the class sign ups last week! Let’s keep it rolling by signing up for all the classes you plan on attending this week by clicking >HERE<. If you can’t make a class you signed up for then please take your unregister ASAP so someone else can have your spot.
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Monday 2/1
A) 5 sets:
Front squat x 2-3 reps; R2-3M
B) 5 min AMRAP @ 98%
– 3 thrusters 115/75
– 6 burpees over the bar
– 9 pull-ups
R5M x 2 sets
C) 3 sets not for time:
– 8-10 BB good mornings
– 8-10 bent over DB rows per side
Tuesday 2/2
A) Build to a heavy power snatch x 2 reps in 10 min
B) 4-5 sets at tough pace:
– 6 TnG power snatch (build per set to something heavy but UB)
– 10 NPU burpee box jumps (20/16”)
– 100 m sprint
Walk back and R2M
Wednesday 2/3
A) EMOM x 15 min
1: 3-4 Strict overhead press @ 2111
2: 4-6 Weighted or 6-10 banded supinated pull-ups
3: 20-40 DUs or 45 sec DU practice
B) Every 3 minutes, for 15 minutes (5 sets) for times of:
– 12/9 cal row
– 10 Deadlifts (225/155, 185/125, 155/105/ 135/95)
These should be sprints!
Thursday 2/4
A) E2MOM x 12 min (6 sets)
– 1 push press + 1 push jerk + 2 split jerk
*Build per set. Pause 1 sec in the catch of each jerk.
B) Every 5 minutes, for 15-20 minutes (3-4 sets) for times:
– 9 Shoulder to overhead (155/105, 135/95, 115/75. 95/65)
– 15 Burpees to Target 6″ Above Reach
– 21 Wallballs (20/14 lbs)
Friday 2/5
A) Every 2 minutes, for 6 minutes (3 sets):
– High Hang Snatch x 2 reps @ 70-80%
+
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 rep @ 75-85%
+
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 2 reps @ 85+%
B) 3 sets not for time:
– 1 floor length hand over hand sled pull AH&AFAP
– 6-8 DB rear elevated split squats R side @ 30X1
– 1 floor length hand over hand sled pull AH&AFAP
– 6-8 DB rear elevated split squats L side @ 30X1
– 6 alt. TGUP (3/side), heavy but sharp and efficient
Saturday 2/6
8am Masters
9am CrossFit
10am Level2/Barbell
11am Free Intro to CrossFit
A) 5 sets:
Front squat x 2-3 reps; R2-3M
B) 5 min AMRAP @ 98%
– 3 thrusters 115/75
– 6 burpees over the bar
– 9 pull-ups
R5M x 2 sets
C) 3 sets not for time:
– 8-10 BB good mornings
– 8-10 bent over DB rows per side
A) E2MOM x 6 min (3 sets)
– 1 power clean + 1 hang squat clean + 1 squat clean + 1 split jerk @ 55-75%
+
E2MOM x 6 min (3 sets)
– 1 power clean + 1 squat clean + 1 split jerk @ 75-85%
+
E2MOM x 6 min (3 sets)
– 1 squat clean + 1 split jerk @ 85+%
B) 3 rounds not for time:
– 30-60 sec earthquake bar
– 1 lap farmer carry AF&HAP (heavier than last week
– AMRAP perfect push-ups @1111 (have to accumulate at least 10)
– 12 DB curls/arm AHAP
Every 8 min x 4-5 sets @ 80-90%
– 500/400m row
– 20 KB snatch (5L, 5R, 5L, 5R) @ 53/35
– 20 wallballs (20/14)
– 40 DUs (120 singles)
*Change the order every round.
A) EMOM x 15 min
1: 3-4 Close grip bench press @ 2111
2: 5-10 Supinated strict pull-ups
3: 8-10 DB Romanian deadlifts @2111
B) 5 sets:
Against a 2-minute running clock, complete…
– Run 200m @ 95%
– Strict HSPU / Kipping HSPU / banded HSPU / L-seated DB press
R2M between sets.