8am Masters CrossFit

Against a 4-minute running clock, perform the following for max reps:

– run 400m or row 500/400m

– push-ups x max reps

Rest exactly 4 minutes, and then . . .

AMRAP in 4 Minutes of:

– 10 box step-ups

– 10 ring rows

Rest exactly 4 minutes, and then . . .

AMRAP in 4 Minutes of:

– 10 burpees

– 10 DB thrusters

Rest exactly 4 minutes, and then . . .

AMRAP in 4 Minutes of:

– 50 single unders/ 30 jumping jacks

– 15 DB push press

9am CrossFit

Against a 4-minute running clock, perform the following for max reps:

– run 600m

– push-ups x max reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:

– 10 box jumps – step down (24″/20″)

– 10 pull-ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:

– 10 burpees

– 10 thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:

– 30 double-unders

– 15 push press (95/65 lbs)

10am Barbell – Snatch focus

A) E2MOM x 6 minutes (3 sets):

– (snatch push press + overhead squat) x 2 reps

B) E2MOM x 8 minutes (4 sets):

– snatch balance x 2 reps

Building to a heavy-ish double.

C) Six sets of:

– 2 snatch pulls + 2 hang snatches + 2 snatches

*Rest 2 minutes between sets

A) E3MOM x 9 min (3 sets)

– 10 push press (build to a heavy UB set)

– 12 walking lunges AHAP (farmers carry hold)

B) 3 rounds for efficiency

– hand over hand rope pull x 1 lap (heavy but fast turnover)

– farmers carry x 1 lap (heavy but quick steps)

– single arm trap 3 raises x 8-10 reps/arm @ 2111

– hanging L-hold x 15-30 sec accumulated

A) Deadlift

– Build to a heavy TnG 4 reps in 12 min

*A “heavy” set is established right before form starts to break down. Try and build heavier than last week.

B) Every 90 seconds x 15-18 min (5-6 sets of each)

1: 6 deadlifts @ 4-5% heavier than last week.

2: 5 burpees + 30 double unders

C) Accessory work:

– 3 x 10 reps of floor wipers w/ partner

*Use 95-115/55-75 and keep legs straight with toes touching bumper plates.

A) Every 3 minutes, for 15 minutes (5 sets) of:

– Bench Press x 5-4-3-2-2 (building per set)

– Weighted supinated pull-ups (no kip) x 5-4-3-2-2

OR pull-up negatives (3 sec down) x 3-5

B) 3 rounds for time of:

– 20/15 cal row

– 15 toes to bar

– 10 shoulder to overhead (135/95, 115/75, 95/55)

Rest until the clock hits 15 minutes then…

3 rounds for time of:

– 200 m run

– 15 KB swings (70/53)

– 10 box jump overs (24/20”)

A) E3MOM x 9 min (3 sets)

– 8 front squats @ 70%

(add 3-5% to last week’s 70% if you legitimately completed all 3 sets)

B) Against a 2-minute running clock, perform the following:

– Row 300/250 meters

– Max reps of thrusters (95/65) in remaining time:

Rest 2 minutes between sets, and complete a total of 4 sets. Score is total number of thrusters.

C) 2 sets for efficiency:

– 10 TGUP sit-ups/side (heavy but controlled)

– 15-20 supine medball hamstring curls

A) Build to 90% of 1RM power clean
+
Every 30 seconds x 8 minutes (16 sets)
– 1 power clean @ 85-90%
*Slightly heavier than last week. Try for all at 90% if able.

B) 3 sets…
6 minute running clock:
– Run 800m
– AMRAP ring muscle ups OR
bar muscle ups OR
burpee + CTB pull-ups in remaining time
*Rest 3 minutes.

A) Every 2.5 minutes:

– strict overhead press

Set 1 – 5 reps @ 50%

Set 2 – 5 reps @ 60%

Set 3 – 5 reps @ 70%

Set 4 – 3 reps @ 85-90%

Set 5 – 3 reps @ 85-90%

Set 6 – 3 reps @ 85-90%

Set 6 – 10 reps @ 65-70+%

*Try and maintain same weight for sets 4-6. Go slightly heavier than last week on sets 4-7 if able.

B) 3 rounds for efficiency:

– 50ft. overhead barbell “yoke” carry (watch video)

– 10-20 second hanging L-hold

– 20 alternating front rack box step ups (knee height – build in weight if able)

*Goal weight on carry is between 1RM snatch and 1RM clean & jerk weight.