A) Every 90 sec x 12 min (8 sets):
1 hang squat clean + 1 squat clean
B) Back Squat
*Set 1 – 5 reps @ 60%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4-6 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
C) 5 min AMRAP at 90%
– 10 Goblet squats 53/35
– 10 Burpees
A) Front squat
– Build to 80% in 5 reps
Then, E2MOM x 10 min:
min 0: 1 x 85%
min 2: 1 x 85-90%
min 4: 90%
min 6: 90+%
min 8: 90+%
B) Every minute, on the minute, for 15-18 minutes:
min 1: 10-20 Double-Unders + 10 UB Pull-Ups
min 2: 10 Front-Racked Alternating Reverse Lunges (115/75, 95/65, 75/45)
min 3: 6-10 Push Press (same weight)
*Scale movements/weights/reps to keep on minute to minute pace.
A) Build to a heavy set in 8 min of:
– 1 hang power snatch + 1 power snatch (not TnG)
B) EMOM x 10-12 min
E: 5 TnG power snatch (tough but technically sound)
O: 5 burpee + box jump – SD (24/20”)
C) 3 sets not for time:
– Dumbbell external rotations x 8-10/arm @ 2020
– 1 sled pull down and back (AHAP)
A1) Bench press 6-8 @ 3011; R30S
A2) Romanian deadlift 6-8 @ 3011; R90-120S x 4 sets
+
2 rounds for time of:
– Row 500 Meters
– 20/15 Hand-Release Push-Ups
– 30 Russian KB Swings (53/35)
– Run 400 Meters
Every 6 minutes, for 24 minutes (5 sets) for times of:
– 10 Alternating Single-Arm DB Snatch (50-75/20-45)
– 8-12 Pull-Ups (UB if possible)
– 400 m run
OR every 8 min for 32 min (4 sets)
OF every 10 min for 30 min (3 sets)
+
3 sets not for time of:
– Single arm dumbbell row x 8/arm @ 2111
– R30S
– Hollow Hold x 30-45 seconds
– R30S
——————–
Monday 8/10
A) Every minute, on the minute, for 10 minutes:
– Split Jerk x 2 reps @ 70-80%
Footwork should be perfect at this weight!
B) Every 4 minutes, for 20 minutes (5 sets) for times:
– 12/9 cal row
– 4 Power cleans @ 70% of 1RM clean
– 4 Front squats
– 4 Shoulder to overhead
Tuesday 8/11
Every 6 minutes, for 24 minutes (5 sets) for times of:
– 10 Alternating Single-Arm DB Snatch (50-75/20-45)
– 8-12 Pull-Ups (UB if possible)
– 400 m run
OR every 8 min for 32 min (4 sets)
OF every 10 min for 30 min (3 sets)
+
3 sets not for time of:
– Single arm dumbbell row x 8/arm @ 2111
– R30S
– Hollow Hold x 30-45 seconds
– R30S
Wednesday 8/12
A1) Bench press 6-8 @ 3011; R30S
A2) Romanian deadlift 6-8 @ 3011; R90-120S x 4 sets
+
2 rounds for time of:
– Row 500 Meters
– 20/15 Hand-Release Push-Ups
– 30 Russian KB Swings (53/35)
– Run 400 Meters
Thursday 8/13
A) Build to a heavy set in 8 min of:
– 1 hang power snatch + 1 power snatch (not TnG)
B) EMOM x 10-12 min
E: 5 TnG power snatch (tough but technically sound)
O: 5 burpee + box jump – SD (24/20”)
C) 3 sets not for time:
– Dumbbell external rotations x 8-10/arm @ 2020
– Rest 60 sec
– L sit accumulation 30-60 sec
– Rest 60 sec
Friday 8/14
A) Front squat
– Build to 80% in 5 reps
Then, E2MOM x 10 min:
min 0: 1 x 85%
min 2: 1 x 85-90%
min 4: 90%
min 6: 90+%
min 8: 90+%
B) Every minute, on the minute, for 18 minutes:
min 1: 10-20 Double-Unders + 10 UB Pull-Ups
min 2: 10 Front-Racked Alternating Reverse Lunges (115/75, 95/65, 75/35)
min 3: 6-10 Push Press (same weight)
Saturday 8/15
8am – Masters
9am – CrossFit
10am – Level 2
11am – Free Intro Class
Extra Credit
Strength
5 sets of:
– 1 halting clean deadlift (pull bar off ground but stop at pockets)
– 1 clean pull
– 2 power cleans (not TnG)
Skill
Three sets, not for time, of:
– Bar muscle ups x 3-6 reps (may use band assistance)
– Freestanding handstand hold x 30 seconds (use assistance if needed)
– Double unders x 30-40 reps
Conditioning
– Row 1,000m at 85% pace
– Rest 5 min x 4; keep same pace
A) Every minute, on the minute, for 10 minutes:
– Split Jerk x 2 reps @ 70-80%
Footwork should be perfect at this weight!
B.
Every 4 minutes, for 20 minutes (5 sets) for times:
– 12/9 cal row
– 4 Power cleans @ 70% of 1RM clean
– 4 Front squats
– 4 Shoulder to overhead
A) 3 sets:
– 3 overhead squats @ 31X1; R2M (heavier than last week)
B) EMOM x 10 min
– Snatch (start at 55-65% and build if able)
+
6 min AMRAP @ 80-90%:
– 5 power snatches (115/75, 95/55, 75/35)
– 6 reverse lunges
– 7 no push-up burpee over bar
R3M
6 min AMRAP @ 80-90%:
– 7 wallballs (20/14)
– 6 T2B
– 5 box jumps – SD 24/20”