A) E2MOM x 16 min (8 sets)
– Hang Power Clean + Power Clean + Split jerk
*Start at 65% and build
B) Open Workout 11.2
Complete as many rounds and reps as possible in 15 minutes of:
– 9 Deadlifts (155/105)
– 12 Push-ups
– 15 Box jumps (24″)
Author: Ryan Savard
Programming Overview: Feb. 15-20
We are kicking off the 2016 CrossFit Open at EDCF next Friday evening and calling it Friday Night Lights. If you are planning on competing with the EDCF team then please sign up >HERE<. Expect a fun atmosphere and plenty of beer. It is also BYOBooze if you aren’t a beer person.
Also, we are moving Mobility to 7:30pm on Wednesdays! We think this will work better for you all in the 6:30 class who need some extra mobilizing while cooling down after the 6:30pm class. You can also just show up if you’ve already come to an earlier class or if you’re taking a rest day. Check out more details by clicking >HERE<.
——————–
Monday 2/15
A) EMOM x 5 min:
Front Squat
– Set 1: 2 reps @ 65%
– Set 2: 2 reps @ 70%
– Set 3: 2 reps @ 75%
– Set 4: 1 rep @ 80%
– Set 5: 1 rep @ 85%
R60S, and then…
E2MOM x 10 min (5 sets):
– Set 6: 1 rep @ 85-90%
– Set 7: 1 rep @ 90%
– Set 8-10: 1 rep @ 90+%
B) For time
– 40 wallballs (20/14)
– 20 pull-ups
– 30 wallballs
– 15 pull-ups
– 20 wallballs
– 10 pull-ups
– 10 wallballs
– 5 pull-ups
*rx+ perform CTB pull-ups or substitute 5, 4, 3, 2 muscle ups for pull-ups.
Tuesday 2/16
A) E2MOM x 16 min (8 sets)
– Hang Power Clean + Power Clean + Split jerk
*Start at 65% and build
Complete as many rounds and reps as possible in 15 minutes of:
– 9 Deadlifts (155/105)
– 12 Push-ups
– 15 Box jumps (24″)
Wednesday 2/17
A) 5 min AMRAP:
– Row 1000/800 Meters
– Power Snatch x Max Reps (135/95, 115/75, 95/65, 75/45)
Rest 5 minutes
5 min AMRAP:
– Row 1000/800 Meters
– Toes to Bar x Max Reps
Rest 5 minutes
5 min AMRAP
– Row 1000 Meters
– Burpees over the barbell
B) 3 rounds not for time:
– 15 banded hamstring curls
– 6-8 candlestick slow lowers (3-5 sec descent)
Thursday 2/18
A) EMOM x 15 min
1: 3-4 Close grip bench press @ 2111 (heavier than 1/27)
2: 10-12 Bent over DB rear delt flys @ 20X0
3: 6-8 Tough Romanian deadlifts @2111
B) Every 5 min x 20 minute (4 sets)…
3 min AMRAP:
– 400 m run
– Max KB snatch in UB sets of 5/ hand (53/35#)
R2M
Friday 2/19
A) Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
followed by…
Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%
B) Three sets, for max reps/calories of:
– 3 Minutes of rowing for max calories
– 2 Minutes of strict HSPUs
– 1 Minute of strict pull-ups
Rest 3 minutes
Saturday 2/20
8am Masters
9am CrossFit
10am Level 2/Barbell
A) EMOM x 5 min:
Front Squat
– Set 1: 2 reps @ 65%
– Set 2: 2 reps @ 70%
– Set 3: 2 reps @ 75%
– Set 4: 1 rep @ 80%
– Set 5: 1 rep @ 85%
R60S, and then…
E2MOM x 10 min (5 sets):
– Set 6: 1 rep @ 85-90%
– Set 7: 1 rep @ 90%
– Set 8-10: 1 rep @ 90+%
B) For time
– 40 wallballs (20/14)
– 20 pull-ups
– 30 wallballs
– 15 pull-ups
– 20 wallballs
– 10 pull-ups
– 10 wallballs
– 5 pull-ups
*rx+ perform CTB pull-ups or substitute 5, 4, 3, 2 muscle ups for pull-ups.
A) EMOM x 15min
1: power clean + push jerk cluster 1.1.1.1
2: weighted or banded supinated weighted pull
3: 20-40 DUs or 45 se
B) 3 rounds not for time:
– Zercher carry down and back AHAP
– AMRAP perfect push-ups @ 1111
– Earthquake bar hold x 30-60 sec
Thursday 2/11
A) Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 1-3 minutes between sets. Be smart about the last set and use a spot. If it gets starts to get ugly or if you are unsure that you can complete another rep then cut the set. Have a coach spot you if you are unsure about your ability to bail if needed.
B) Every 5 min x 20-25 min (4-5 sets)
3 min AMRAP:
– 400 m run quickly
– Max reps of No Squat Man Makers in remaining time (35-55/15-30)
R2M
Man maker = row R + push-up + row L + power clean + push press
How To Nail Your First Muscle-Up
A) For times (against a running clock):
– Row 500/400 Meters
– 10 Power snatches (135/95, 115/75, 95/65, 75/45)
– 20 Toes to bar
When the clock reaches 8:00, complete the following…
– Row 500/400 Meters
– 15 CTB pull-ups
– 20 Shoulder to overhead (135/95, 115/75, 95/65, 75/45)
When the clock reaches 16:00, complete the following…
– Row 500/400 Meters
– 20 Box jump overs (24/20”)
– 20 Ring dips
When the clock reaches 24:00, complete the following…
– Row 500/400 Meters
– 25 Deadlifts (135/95, 115/75, 95/65, 75/45)
– 20 Burpees over the barbell
B) 3 rounds not for time:
– 1 lap single arm “bottoms up” KB waiter’s walk (down R/back L)
– 6-8 candlestick slow lowers (3-5 sec descent)
A) EMOM x 5 min:
Front Squat
– Set 1: 2 reps @ 65%
– Set 2: 2 reps @ 70%
– Set 3: 2 reps @ 75%
– Set 4: 1 rep @ 80%
– Set 5: 1 rep @ 85%
R60S, and then…
E2MOM x 10 min (5 sets):
– Front Squat x 1 rep @ 90%
B) For time:
– 15 hang squat cleans (155/105, 135/95, 115/75, 95/65, 75/45)
– 100 double unders (sub 3x singles)
– 12 hang squat cleans
– 75 double unders
– 9 hang squat cleans
– 50 double unders
– 6 hang squat cleans
– 25 double unders